Ladies,
I challenged you again today - it's only two days since you last ran hard, and today we did some hard 800s on the course. I know it was hard for you, your legs must have been blasted after Saturday. I only heard scattered whining, nothing serious and nothing that couldn't be overcome.
I guess this would be as good a place as any to interject how proud I was of two of my seniors for keeping spirits up - Chloe and Carlee. Just when I thought the mood would bottom out, you two stepped up and made it fun again. Well, maybe not the running part, but the being there part. You were just being your stupid selves, but man-o-man, you can't overestimate how valuable that kind of presence is at the right moment. Well done.
Back to the 800s... these were solid. Very solid. There was no real reason to believe you gals could hold it together, but you did. Take a look:
I challenged you again today - it's only two days since you last ran hard, and today we did some hard 800s on the course. I know it was hard for you, your legs must have been blasted after Saturday. I only heard scattered whining, nothing serious and nothing that couldn't be overcome.
I guess this would be as good a place as any to interject how proud I was of two of my seniors for keeping spirits up - Chloe and Carlee. Just when I thought the mood would bottom out, you two stepped up and made it fun again. Well, maybe not the running part, but the being there part. You were just being your stupid selves, but man-o-man, you can't overestimate how valuable that kind of presence is at the right moment. Well done.
Back to the 800s... these were solid. Very solid. There was no real reason to believe you gals could hold it together, but you did. Take a look:
| Athlete | 1 | 2 | 3 | 4 | 5 | 6 | Total | Pace |
| Carrie | 2:57:00 | 2:53:00 | 2:57:00 | 2:56:00 | 2:55:00 | 2:55:00 | 17:33:00 | 2:55:30 |
| Danielle | 2:58:00 | 2:57:00 | 2:59:00 | 3:00:00 | 3:00:00 | 2:59:00 | 17:53:00 | 2:58:50 |
| Madison | 3:01:00 | 2:58:00 | 3:00:00 | 3:01:00 | 3:00:00 | 3:00:00 | 18:00:00 | 3:00:00 |
| Chloe | 3:07:00 | 3:10:00 | 3:07:00 | 3:05:00 | 3:07:00 | 3:05:00 | 18:41:00 | 3:06:50 |
| Kaitlyn | 3:15:00 | 3:15:00 | 3:13:00 | 3:12:00 | 3:09:00 | 3:08:00 | 19:12:00 | 3:12:00 |
| Carlee | 3:19:00 | 3:25:00 | 3:27:00 | 3:32:00 | 3:19:00 | 3:16:00 | 20:18:00 | 3:23:00 |
| Diana | 3:14:00 | 3:18:00 | 3:26:00 | 3:26:00 | 3:25:00 | 3:24:00 | 20:13:00 | 3:22:10 |
| McKena | 3:44:00 | 3:30:00 | 3:39:00 | 3:37:00 | 3:36:00 | 3:23:00 | 21:29:00 | 3:34:50 |
| Nicole | 4:03:00 | 3:44:00 | 3:48:00 | 3:45:00 | 3:44:00 | 3:39:00 | 22:43:00 | 3:47:10 |
| Claudia | 4:06:00 | 3:37:00 | 4:19:00 | 4:19:00 | 4:26:00 | 3:29:00 | 24:16:00 | 4:02:40 |
| Athlete | Pace | Per 100 | Adj. Pace | Per Mile | 5k |
| Carrie | 2:55:30 | 0:23:43 | 3:09:44 | 6:19:28 | 19:36:19 |
| Danielle | 2:58:50 | 0:24:10 | 3:13:20 | 6:26:40 | 19:58:40 |
| Madison | 3:00:00 | 0:24:19 | 3:14:36 | 6:29:11 | 20:06:29 |
| Chloe | 3:06:50 | 0:25:15 | 3:21:59 | 6:43:58 | 20:52:17 |
| Kaitlyn | 3:12:00 | 0:25:57 | 3:27:34 | 6:55:08 | 21:26:55 |
| Carlee | 3:23:00 | 0:27:26 | 3:39:28 | 7:18:55 | 22:40:39 |
| Diana | 3:22:10 | 0:27:19 | 3:38:34 | 7:17:07 | 22:35:04 |
| McKena | 3:34:50 | 0:29:02 | 3:52:15 | 7:44:30 | 23:59:58 |
| Nicole | 3:47:10 | 0:30:42 | 4:05:35 | 8:11:10 | 25:22:38 |
| Claudia | 4:02:40 | 0:32:48 | 4:22:21 | 8:44:41 | 27:06:31 |
| Athlete | Last Wk |
| Carrie | 6:29:00 |
| Danielle | 6:17:00 |
| Bret | 6:56:00 |
| Alli | 6:40:00 |
| Madison | 6:47:00 |
| Kaitlyn | 7:30:00 |
| Diana | 8:51:00 |
| Keeley | 7:34:00 |
| Chloe | 7:22:00 |
| Carlee | 7:51:00 |
| Claudia | 10:21:00 |
Okay, a ton of numbers, but let's consider them... first, compare your time this week to last week. With the exception of Danielle (who is seriously feeling the effects of Saturday), everyone got much faster. Not only that, but everyone did 6 this week instead of the 4 last week. That's huge improvement, ladies. You've jumped up a level or two in only a week!
Next, I adjusted the distance to more accurately reflect the true segment. 740 yards seemed about right after I calculated things, and would be within the margin of error of where I believe the post should be. That said, your predicted 5k times are based on your intervals. Check it out!
Erase from you minds what was. Start believing what might be! Whatever box you've put yourself in, bust out! From here on out, when we race, we race hard. If we fall short, we analyze what went wrong and fix it. No fear. Let it all out, every day. In practice, expect to hear about racing, expect to run harder and faster. Hang in there. You'll accomplish things you never thought possible if you are willing to push yourselves and take a chance.
Now a few specific comments:
Carrie - excellent. You were fast and controlled, a deadly combination. Get yourself into that rhythm in a race and I think you could hold it. We'll certainly be practicing that!
Danielle - I know you felt busted up today. You had every right to. Saturday's race was phenomenal, and you were bound to pay a price for it. It's okay. You ran super today, you kept Carrie in sight, and most of all, you provided inspiration and pacing for Madison. Sure, you nudged her at every finish - "I like you, but I'm going to kick your butt!" - but you were helping her too. Great job.
Madison - excellent. Excellent! Believe you can run on the front and you will. The ability is there, you have to trust it. Like we talked about, get in step with Danielle and stay there. When her foot hits the ground, so does yours. Don't let go.
Chloe - OMG! Where have YOU been?! Chloe, you're starting to look like a frontrunner, I kid you not. You didn't just do the workout today, you laughed through it. Let that soak in. Laughed. I cannot BEGIN to tell you how improved our chances are to go to State if your improvement continues on this arc. WOW!
Kaitlyn - notice something about those splits? They got faster. Each one got faster. That's impressive, and confirms what I've suspected - you haven't figured out yet just how hard you can push. You're exploring the boundaries, but don't be afraid - you really are good enough to run in the 21's right now. It'll hurt, I won't lie, but you can do it. Make up your mind to take the pain and watch what happens.
Carlee - I see in you what we saw in Chloe last year... at some point the whole thing just clicked with her. You're running has suddenly gotten much faster. You're pushing yourself harder than ever. Just wait. Just wait. You won't believe it.
Diana - see that projected time? You can do that. Yes, YOU can. Like Kaitlyn, I will tell you it's going to hurt. A lot. I know you can take pain. Make up your mind to endure it, and it's yours. And I hope you understand I know you've suffered a lot already - no doubt about it. This is another level, very intense, and very mental. Your mind has to tell your body that no matter what, a certain time is going to happen today. You have to know what numbers have to be hit at checkpoints, and be willing to turn yourself inside-out to get the numbers. Understand, your opponents will. If they can do it, so can you. Remember that.
McKena - this was a great relief. You've struggled with your foot, but not today. This was a great workout, and surely a confidence booster. I can't wait for your next race!
Nicole - you got faster as it went on! Terrific! This shows you are getting stronger. It also shows you are willing to push yourself deeper and deeper into trouble. That's racing! Keep pushing the boundaries, let's see how far we can go!
Claudia - you were a little up and down on this one, but it is interesting to note when I told you there was only one more you dropped almost a full minute. Know what that means? You're not sure how hard to push yourself. You are inexperienced, and this is common. What I would say is this... don't let Nicole get away from you in anything. She's pushing, and if she can take it, so can you. Keep telling yourself that.
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