Speed Work

Ladies,

It was a hot one. No, really. In all the time I've been around Coach Vance, I've never seen her crumble in a workout - until today. This was the first time I saw her break, and it was definitely heat related.

You were tough. No one really complained about it, though you had every right to. It was a tough day to try to go and do what you did. You didn't all complete the workout, but that doesn't matter as much as the effort you put into it. If you did your best, that's all I can ask for.

Some of you I really pushed hard when you let up. It's coming to the point I can't let all of you self-regulate. That's my job as a coach, after all, to know when to encourage and when to kick you in the seat of the pants. Today I did a bit of both. Let's look at the numbers.

Runner	1	2	3	4	5	6	Pace	5k
Carrie	3:01	3:08	3:07	3:08	3:05	3:05	3:05:40	19:11:08
Baili	3:14	3:15	3:14	3:15	3:13	3:13	3:14:00	20:02:48
Danielle	3:14	3:15	3:20	3:24	3:26	3:34	3:22:10	20:53:26
Zoe	3:14	3:16	3:32	3:47			3:27:15	21:24:57
Katlyn	3:23	3:30	3:36	3:36	3:46		3:34:12	22:08:02
Sara	3:27	4:09	4:47				4:07:40	25:35:32
Delaney	3:30	3:55	4:18			3:41	3:51:00	23:52:12
Ani	3:33	3:58	4:26		3:48	4:03	3:57:36	24:33:07
Cynthaney	3:51
Alannah	4:05
Payton		4:39		5:17			4:58:00	30:47:36

Only three runners were able to finish the whole workout, and special kudos are yours. Carrie and Baili, you gals were stellar. If you look at it, both of you were able to hold even or negative splits toward the end. Even coach couldn't do that! Carrie, you have never been faster, and this on one of the hottest workout days of the year! Baili, I know you were coughing up your lungs - they don't get any tougher than you. Great job, both of you!

Danielle, you did great as well. You didn't quite keep up with coach, but you were game and went for it hard. Your form was excellent throughout the workout, and it is picture-perfect. You never fell off of it, though your pace did slow. Still, you were the only other person to be able to finish the workout. Great job!

Zoe, I never expected you to hold all of them. It's your first speed workout, so four is all you needed. I was encouraged, though you were hurting by the end. Ice, ice, baby!

Katlyn, you are growing exponentially every day. Look at that projected pace! Of course it's not entirely accurate - probably should add a couple minutes - but that's a big jump from last race. You are coming on!

Sara, you are trying hard. I don't want you to stop, we will get through this. It's tough when you get hurt to rehab, but as so many girls have found out this year, you can't give up. It's going to hurt, no doubt, but you can do it. 

Delaney, if your hip hurts, run faster. That will remove the vertical component to your running and take pressure off your hip. Try it, and you will see.

Ani, it's gut check time. You have every tool you need to be fast. You have to be mentally tough enough to reach for it. I will be challenging you in practice to push deeper and deeper into pain. It's there for you - reach!

Cynthaney, it will hurt. I have to try limited speed work with you, just to test your limits. If you are truly cleared to run, that's what we have to do. Short and sharp. 

Alannah, I think it's a shoe issue. You also have to consider form a bit, meaning you have to move forward a bit with your weight so you land more mid-foot. That will reduce the shock up your lower leg to your knees.

Payton, you have to focus on form and pushing yourself. Try to fight your way to the next girl in front of you, always!

A caution to all of you... you should probably add a minimum of one minute to each of your times to account for less than perfect running surfaces. Then again, it will be cool Saturday and the course is nearly perfectly flat. It's quite possible some mind-blowing stuff could happen!