Ladies,
Sorry for the delay - computer crash. I'm afraid the old lady is gone. She's at least 7 years old, and in the world of computers, that's a long time. I might be able to fix it, but there is a rule about old computers... if you are going to put the equivalent of 40% the cost of a new computer to get it going again, save the money and buy new. I think that's what I will wind up doing. It's simply not worth the cost to fix.
The bad part is the data I might lose. I'm trying to recover what I can, but that's going to take some time. Rest assured, I can gather this year's data easily enough; the past two years could be harder. In the end it will all work out.
As for now, let's resume the regular programming...
Today was another great workout. It's tough to go back-to-back like you did, and on top of that the wind was something else this afternoon. It's tough to hold a steady pace in blustery conditions, but you guys did fine. I'll break it down by girl...
Carrie - 6:46, 6:53, 13:45 total, 21:23 5k pace. You are headed for a season's best race, if not PR. You have the green light to race as you see fit this weekend. Just bear in mind the first half of the first mile makes or breaks you. After that, just keep running harder.
Joslyn - 6:59, 7:01, 14:02, 21:48, 5k pace. You also are headed for a season's best. You also appear to be over whatever had you at the end of last week, so you are free to race as you see fit this weekend. You know what to do.
Katlyn - 6:59, 7:03, 14:06, 21:52 projected 5k. No matter what, you are going to PR this weekend. If you can gut it out, you will also be in a completely new league of running, and cold sweat will be running down the Salem coach's face. You are going to need to focus on mile 2. Make that one your best. If you look at the splits tonight, you held pretty even numbers (like Joslyn). You are there! You have arrived, this is the Katlyn weve been waiting for. Don't be afraid. Let her come out to play. ;)
Zoe - 6:59, 7:04, 14:08, 21:55 projected 5k. Everything I said about Katlyn, ditto. The one thing I would add is you have to take the moment as soon as it happens. Tonight you let small gaps open that didn't have to happen, and if you do that eventually one of them sticks. If I'm in front of you and feel you coming unstuck every time I bump it up a bit, eventually I'll put in a hard lick and drop you. Make up your mind it won't happen and hang in there! You are tough, you can do it.
Madison - 7:18, 7:23, 14:46, 22:54 projected 5k. This is not where you would be if you hadn't gotten hurt, but it's the best you've run this year. Just know you are getting better, you are making progress, and pretty soon we're going to have an awfully tight pack up there in the front. With you healthy, this team could go to State!
Chelsey - 7:53, 7:53, 15:46, 24:27 projected 5k. This would be a huge drop! And did you notice... dead even splits? All you would need to do is hang on one more mile. You can, and you know it. PR, baby!
Cynthany - 8:06, 8:11, 16:22, 25:24 projected 5k. Huge drop? You bet! I think you can run 8-flat pace on fresh legs... all you need is the courage to try it.
Sara - 8:06, 8:14, 16:28, 25:32 projected 5k. YES! Two hard miles! You are getting better every day. I know it still hurts, but you are able to get a little farther every day at speed. We'll keep pushing, and you will be surprised what you can do.
Kate - 8:06, 8:23, 16:46, 26:01 projected 5k. This is a fine workout, but I think you can hold the same numbers as Cynthany and Sara. Focus is the issue. You have to live in the moment, the right, now. Maybe you do, but if so let's try it in a POSITIVE way. Sure, it hurts, everyone does. You are tough, you are fast, and if you can figure out how to relax at speed, you certainly have the tools.
Tomorrow won't be a hard workout, but I was thinking... BMS and Shawswick run a meet at Shawswick. Let's try to get this one done quickly so those who want to go watch our girls run have a chance. I'm thinking maybe 7 miles easy. If you guys get to the field quickly and get started we should crack that out in around an hour. Plenty of time to make a 5 o'clock meet.
What do you say?
Sorry for the delay - computer crash. I'm afraid the old lady is gone. She's at least 7 years old, and in the world of computers, that's a long time. I might be able to fix it, but there is a rule about old computers... if you are going to put the equivalent of 40% the cost of a new computer to get it going again, save the money and buy new. I think that's what I will wind up doing. It's simply not worth the cost to fix.
The bad part is the data I might lose. I'm trying to recover what I can, but that's going to take some time. Rest assured, I can gather this year's data easily enough; the past two years could be harder. In the end it will all work out.
As for now, let's resume the regular programming...
Today was another great workout. It's tough to go back-to-back like you did, and on top of that the wind was something else this afternoon. It's tough to hold a steady pace in blustery conditions, but you guys did fine. I'll break it down by girl...
Carrie - 6:46, 6:53, 13:45 total, 21:23 5k pace. You are headed for a season's best race, if not PR. You have the green light to race as you see fit this weekend. Just bear in mind the first half of the first mile makes or breaks you. After that, just keep running harder.
Joslyn - 6:59, 7:01, 14:02, 21:48, 5k pace. You also are headed for a season's best. You also appear to be over whatever had you at the end of last week, so you are free to race as you see fit this weekend. You know what to do.
Katlyn - 6:59, 7:03, 14:06, 21:52 projected 5k. No matter what, you are going to PR this weekend. If you can gut it out, you will also be in a completely new league of running, and cold sweat will be running down the Salem coach's face. You are going to need to focus on mile 2. Make that one your best. If you look at the splits tonight, you held pretty even numbers (like Joslyn). You are there! You have arrived, this is the Katlyn weve been waiting for. Don't be afraid. Let her come out to play. ;)
Zoe - 6:59, 7:04, 14:08, 21:55 projected 5k. Everything I said about Katlyn, ditto. The one thing I would add is you have to take the moment as soon as it happens. Tonight you let small gaps open that didn't have to happen, and if you do that eventually one of them sticks. If I'm in front of you and feel you coming unstuck every time I bump it up a bit, eventually I'll put in a hard lick and drop you. Make up your mind it won't happen and hang in there! You are tough, you can do it.
Madison - 7:18, 7:23, 14:46, 22:54 projected 5k. This is not where you would be if you hadn't gotten hurt, but it's the best you've run this year. Just know you are getting better, you are making progress, and pretty soon we're going to have an awfully tight pack up there in the front. With you healthy, this team could go to State!
Chelsey - 7:53, 7:53, 15:46, 24:27 projected 5k. This would be a huge drop! And did you notice... dead even splits? All you would need to do is hang on one more mile. You can, and you know it. PR, baby!
Cynthany - 8:06, 8:11, 16:22, 25:24 projected 5k. Huge drop? You bet! I think you can run 8-flat pace on fresh legs... all you need is the courage to try it.
Sara - 8:06, 8:14, 16:28, 25:32 projected 5k. YES! Two hard miles! You are getting better every day. I know it still hurts, but you are able to get a little farther every day at speed. We'll keep pushing, and you will be surprised what you can do.
Kate - 8:06, 8:23, 16:46, 26:01 projected 5k. This is a fine workout, but I think you can hold the same numbers as Cynthany and Sara. Focus is the issue. You have to live in the moment, the right, now. Maybe you do, but if so let's try it in a POSITIVE way. Sure, it hurts, everyone does. You are tough, you are fast, and if you can figure out how to relax at speed, you certainly have the tools.
Tomorrow won't be a hard workout, but I was thinking... BMS and Shawswick run a meet at Shawswick. Let's try to get this one done quickly so those who want to go watch our girls run have a chance. I'm thinking maybe 7 miles easy. If you guys get to the field quickly and get started we should crack that out in around an hour. Plenty of time to make a 5 o'clock meet.
What do you say?
FYI, that meet tomorrow starts at 4:15, not 5:00.
ReplyDeleteFigured. Hopefully a few of the girls can get done quickly enough to go see some of the boys.
ReplyDelete