Ladies,
The spreadsheet would be way too large to post here tonight, so I condensed it a bit so you get an idea what the numbers actually meant. The clipped version is here:
The spreadsheet would be way too large to post here tonight, so I condensed it a bit so you get an idea what the numbers actually meant. The clipped version is here:
| Runner | Mile 1 | Mile 2 | Mile 3 | Pace | 5k |
| Carrie | 6:12:00 | 6:24:00 | 6:25:00 | 6:20:20 | 19:39:02 |
| Joslyn | 6:12:00 | 6:24:00 | 6:25:00 | 6:20:20 | 19:39:02 |
| Katlyn | 6:29:00 | 6:44:00 | 6:42:00 | 6:38:20 | 20:34:50 |
| Zoe | 6:28:00 | 6:43:00 | 6:42:00 | 6:37:40 | 20:32:46 |
| Chelsey | 7:13:00 | 7:22:00 | 7:20:00 | 7:18:20 | 22:38:50 |
| Cynthaney | 7:13:00 | 7:22:00 | 7:20:00 | 7:18:20 | 22:38:50 |
| Sara | 7:27:00 | 7:45:00 | 7:41:00 | 7:37:40 | 23:38:46 |
| Kate | 7:27:00 | 7:45:00 | 7:41:00 | 7:37:40 | 23:38:46 |
Wow!
Okay, did you all realize this is the first speed workout where everyone who started finished the whole thing? Every single one? Did you also realize this was the longest distance of quality work we've done all year? Yup. Both are milestones.
What's more, the speed was pretty darn good. I'm not extrapolating much when I say you should be in the neighborhood of these times IF you had a course similar to the track. Of course we don't run like that, but is it hard to believe you could run 30 seconds slower to allow for a course? I don't think so.
I know Sara and Kate can both break 24 minutes. I knew that before the workout. 7:44 is the number, and after today, it has to be easier than ever to believe it's possible.
Chelsey and Cynthaney are also two peas in a pod. Chelsey has already run just shy of the 23:00 barrier. Cynthaney has largely bridged the gap to her. And girls, I cannot express enough how huge it would be for either or both of you to run anywhere near the times you predicted today. You both have the opportunity to be heroes this very Saturday. You both have the chance to deliver a 3rd place for our team!
Zoe and Katlyn, if you can stay focused and on form, push each other, and hang tough, yes, you could run that 21:00 number. Notice I'm not even talking about 22:00 - that's a foregone conclusion. Over the last few days I've talked to both of you about the importance of getting to the mid-21 range. Can you believe it now? I'm not crazy, am I?
Carrie and Joslyn, one or both of you could break school record this year. You need "THE DAY", where everything goes your way, but you know what? School record doesn't have to come from our course. The current one didn't - it came from Brown County. See where I'm going with this? Get yourself to Semi State, you get on that course again, right as you peak. Boom.
Diana, I don't mean to leave you out... you didn't run today out of caution. I can't have you hurt, and I don't think you are. Don't worry about missing a workout. Far better that than getting hurt. As we talked about, your training is in and you are going to do fine. I'm looking for sub-23:30 this weekend. Why not?
Look, I see nothing on the list above that can't happen. In fact, I think some of you will do it for sure. Who? I can't say. You control that. I hope you all do.
This weekend is a great opportunity. The course will be easier than ours, the weather will be PERFECT, and we are heading into tournament. If that doesn't fire you up, I don't know what can!
Okay, did you all realize this is the first speed workout where everyone who started finished the whole thing? Every single one? Did you also realize this was the longest distance of quality work we've done all year? Yup. Both are milestones.
What's more, the speed was pretty darn good. I'm not extrapolating much when I say you should be in the neighborhood of these times IF you had a course similar to the track. Of course we don't run like that, but is it hard to believe you could run 30 seconds slower to allow for a course? I don't think so.
I know Sara and Kate can both break 24 minutes. I knew that before the workout. 7:44 is the number, and after today, it has to be easier than ever to believe it's possible.
Chelsey and Cynthaney are also two peas in a pod. Chelsey has already run just shy of the 23:00 barrier. Cynthaney has largely bridged the gap to her. And girls, I cannot express enough how huge it would be for either or both of you to run anywhere near the times you predicted today. You both have the opportunity to be heroes this very Saturday. You both have the chance to deliver a 3rd place for our team!
Zoe and Katlyn, if you can stay focused and on form, push each other, and hang tough, yes, you could run that 21:00 number. Notice I'm not even talking about 22:00 - that's a foregone conclusion. Over the last few days I've talked to both of you about the importance of getting to the mid-21 range. Can you believe it now? I'm not crazy, am I?
Carrie and Joslyn, one or both of you could break school record this year. You need "THE DAY", where everything goes your way, but you know what? School record doesn't have to come from our course. The current one didn't - it came from Brown County. See where I'm going with this? Get yourself to Semi State, you get on that course again, right as you peak. Boom.
Diana, I don't mean to leave you out... you didn't run today out of caution. I can't have you hurt, and I don't think you are. Don't worry about missing a workout. Far better that than getting hurt. As we talked about, your training is in and you are going to do fine. I'm looking for sub-23:30 this weekend. Why not?
Look, I see nothing on the list above that can't happen. In fact, I think some of you will do it for sure. Who? I can't say. You control that. I hope you all do.
This weekend is a great opportunity. The course will be easier than ours, the weather will be PERFECT, and we are heading into tournament. If that doesn't fire you up, I don't know what can!
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