Ladies,
Edit: I have completed the numbers this morning. Here they are.
Sorry I didn't have the numbers last night. It takes a while to peel through this stuff. One of the most important things about doing this workout right is continuous motion, so the more of the quarters you completed contiguously, the more valid the data. What that means (for you verbally challenged) is those girls who did quarters without sitting one out have more valid data than those that did.
Carrie, you looked great until that last one. I could tell then the calf is bothering you. Your pace was at 6-flat, which you can't realistically hold for 12 in a row without rest, but you did look great at that speed. We'll have to be careful with you from here on out - don't want to pop that calf. If we can keep you healthy, sub-20 is looking like a real possibility.
Kate - I admire you for going after it. You didn't get far, but you tried. That's what we have to see. Keep trying, and you'll last longer and longer each time. As long as you can mentally hang in there, you can take it.
Baili/Danielle/Zoe - wow! That was a great cluster tonight. You gals hovered at the 6:10 mark. Could you hold that for 12 consecutive quarters without rest? No. Could you hold 6:30 pace for 12 consecutive quarters without rest? Maybe. And that would be 20:15 or so. All three of you looked great.
Ani - I like the new Ani. This one is a fighter. This one is acting like a top-7 runner who wants to keep her place. This one is not afraid to hurt a bit. Keep it up!
Delaney - you struggled a little in places tonight, but you fought. Your pain was the result of reaching to the next tier above you. You fought. Tonight you lost, but like Kate, do it anyway. Each time, you will get a little closer. I liked what I saw, even if you failed.
Sara - if you can't hold form, you can't run intervals. Your pace and form degraded to the point I could not let you continue. We have to try to get a handle on this. That right hip is becoming a serious issue.
Payton - you have no focus; that's the real issue here. If you could stay on task you have the ability to do anything anyone else does. I'll save the rest for tomorrow.
It was good to see Chelsey running again. It's also good to see Madison running more, Zoe's leg getting better, and Cynthaney able to do anything. We are making some progress. Still, never forget we are one bad decision away (always) from losing great runners. Be careful! Only a few weeks left until taper!
Edit: I have completed the numbers this morning. Here they are.
| Runner | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | Total | MPM | 5k |
| Carrie | 1:29:00 | 1:28:00 | 1:25:00 | 1:26:00 | 1:36:00 | 7:24:00 | 5:55:12 | 18:21:07 | |||
| Baili | 1:35:00 | 1:37:00 | 1:36:00 | 1:36:00 | 1:37:00 | 1:36:00 | 1:34:00 | 1:21:00 | 12:32:00 | 6:16:00 | 19:25:36 |
| Danielle | 1:35:00 | 1:37:00 | 1:37:00 | 1:36:00 | 1:37:00 | 1:36:00 | 1:34:00 | 1:26:00 | 12:38:00 | 6:19:00 | 19:34:54 |
| Zoe | 1:35:00 | 1:37:00 | 1:37:00 | 1:36:00 | 1:37:00 | 1:36:00 | 1:34:00 | 1:36:00 | 12:48:00 | 6:24:00 | 19:50:24 |
| Ani | 1:38:00 | 1:43:00 | 1:43:00 | 1:43:00 | 1:47:00 | 1:46:00 | 1:43:00 | 1:41:00 | 13:44:00 | 6:52:00 | 21:17:12 |
| Delaney | 1:39:00 | 1:52:00 | 1:57:00 | 1:42:00 | 1:55:00 | 2:05:00 | 2:10:00 | 13:20:00 | 7:37:09 | 23:37:09 | |
| Kate | 1:29:00 | 1:29:00 | 1:27:00 | 1:32:00 | 5:57:00 | 5:57:00 | 18:26:42 | ||||
| Sara | 1:39:00 | 1:48:00 | 1:57:00 | 5:24:00 | 7:12:00 | 22:19:12 | |||||
| Payton | 2:00:00 | 2:38:00 | 1:47:00 | 1:57:00 | 3:07:00 | 11:29:00 | 9:11:12 | 28:28:43 |
Sorry I didn't have the numbers last night. It takes a while to peel through this stuff. One of the most important things about doing this workout right is continuous motion, so the more of the quarters you completed contiguously, the more valid the data. What that means (for you verbally challenged) is those girls who did quarters without sitting one out have more valid data than those that did.
Carrie, you looked great until that last one. I could tell then the calf is bothering you. Your pace was at 6-flat, which you can't realistically hold for 12 in a row without rest, but you did look great at that speed. We'll have to be careful with you from here on out - don't want to pop that calf. If we can keep you healthy, sub-20 is looking like a real possibility.
Kate - I admire you for going after it. You didn't get far, but you tried. That's what we have to see. Keep trying, and you'll last longer and longer each time. As long as you can mentally hang in there, you can take it.
Baili/Danielle/Zoe - wow! That was a great cluster tonight. You gals hovered at the 6:10 mark. Could you hold that for 12 consecutive quarters without rest? No. Could you hold 6:30 pace for 12 consecutive quarters without rest? Maybe. And that would be 20:15 or so. All three of you looked great.
Ani - I like the new Ani. This one is a fighter. This one is acting like a top-7 runner who wants to keep her place. This one is not afraid to hurt a bit. Keep it up!
Delaney - you struggled a little in places tonight, but you fought. Your pain was the result of reaching to the next tier above you. You fought. Tonight you lost, but like Kate, do it anyway. Each time, you will get a little closer. I liked what I saw, even if you failed.
Sara - if you can't hold form, you can't run intervals. Your pace and form degraded to the point I could not let you continue. We have to try to get a handle on this. That right hip is becoming a serious issue.
Payton - you have no focus; that's the real issue here. If you could stay on task you have the ability to do anything anyone else does. I'll save the rest for tomorrow.
It was good to see Chelsey running again. It's also good to see Madison running more, Zoe's leg getting better, and Cynthaney able to do anything. We are making some progress. Still, never forget we are one bad decision away (always) from losing great runners. Be careful! Only a few weeks left until taper!
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