Just so everyone is aware (mostly parents), I will be trying to stay as up to date as possible with the outdoor track schedule. Along with simply having a list of meets and dates up, I am going to put up the order of events and time schedules whenever possible. There is a link on the right hand side of the page, "2008 Outdoor Schedule", which will take you to, surprisingly enough, the 2008 schedule. Once there, you will notice some of the meets are linked to more information. Currently the Potomac meet and the NoVa meet are linked. As I get information I will be sure to post it.
If anyone has any trouble accessing the information, or would like to see some other content on here, be sure to let me know.
Fire up,
Coach Butler
Friday, February 29, 2008
Saturday, February 16, 2008
Deliciously Quaint Episcopal Meet
So we're here at Episcopal, running the 1600m with Alex and Matt, and two guys box Ocampo. After a while he just got impatient so he broke through them when there was a small hole between 'em. Unfortunately, some officials of Dubious Quality DQ'ed Ocampo! Unbelievable. He ran 5 flat, which was a PR .
Matt, on the other hand, ran a PR, 5:11, and with a cold too! Props to both for good times.
"It's a great day to be a knight"
Andrew Stella
PS: I'll tell you when I'm Done Quoting coach...
Matt, on the other hand, ran a PR, 5:11, and with a cold too! Props to both for good times.
"It's a great day to be a knight"
Andrew Stella
PS: I'll tell you when I'm Done Quoting coach...
Friday, February 15, 2008
Updates!
I just updated the splits spreadsheet (link under results on right) as well as linked to the final results of the meet from Georgetown Prep. They are online for now, perhaps I will save them in google documents so we have a copy of them a year from now as well. Ideally after this weekend I will have all of my updates done by Monday morning. Hopefully there are many good things to report.
Coach
Coach
Saturday, February 9, 2008
1 Race = 1 PR
Alex just ran a good 1600m. It took him a few laps to get out of lane two into lane one and settle into the race. Through 1000m he was on sub 5 pace, just like last week. This week however Alex had some people to run with and stayed tough. He crossed the line in 5:01.1 according to the official results. That is his best time in '08 by 7 seconds and 8 seconds faster than last week. Manny is up next in the 1000m.
Friday, February 8, 2008
Billy Mills Video
The video on the right is Billy Mills winning the 10000m Olympic Gold . Mills went through the 5000m mark of the race 1 second of his 5000m PR! The last 10 seconds of the video are the best.
Week in Workouts
This week we were on the track twice. Once for a tempo run, and once for interval work. This week also marked the return of Drew Fletcher to the squad, but also had a downturn late in the week with Mark Moran injuring his ankle in PE.
The tempo run went really well for everyone. We could have done this on the roads/trails, but being on the track allowed me to get everyones splits and run a little bit too! All of the guys ran faster this week than they did two weeks ago, and ran a more even pace throughout the entire workout. Mark did a great job of leading the workout this week up front. While we want to continue to run them faster, the importance feature of a tempo is about running at a certain effort level. From what I could tell from their splits, and talking with the guys, this weeks tempo run was at the same effort level, and felt easier to some. So we ran faster with less/equal effort! I expect in a few more weeks when we do this workout again to see similar results. The ladies also had a solid 2 mile tempo (guys did 3). Ashley and Natasha worked well together the whole workout.
Wednesday was 400s on the track for most of the guys. To start gearing Andrew and Matt up for some 3200m events we did 2x800 at 3200m race pace with 1:1 rest, then 3x400 at 1600m race pace. I let them loose on the last 400, and they both ran really well for it being the end of the workout. Alex, Mark, and Manny did 400s only, 4-6 of them, with 1:1 rest. After they got done, they looked pretty tired, but the fact they were able to complete the workout signaled to me we are getting stronger and the miles are paying off. Two months ago they weren't in good enough shape to finish this workout. A couple of hundred miles later they are. Miles make champions.
The return of Drew has been great, because I now have one more guy to pick on, which I am sure Manny is a fan of. Coming back from stress fractures is tricky thing to do. Sometimes there is lingering pain or muscle weakness from inactivity which takes a while to over come. In an effort to keep him healthy I have started him off slow, no runs over 20 minutes this week, and had him run on soft surfaces like grass. Hopefully in a month he will be back training full time with everyone else. Perhaps even sooner.
Tomorrow the meet is at Georgetown Prep and starts at 9:00. Manny will be in the 1000 again hoping to break 3:30. Alex will be in the 1600 shooting for sub 5:00. Matt and Andrew are in the 3200 and hopefully looking for a low 11:00 or sub 11:00.
That is all for now. I am always looking for more guys to come out and run. We like to run, and we have a good time doing it. If you know of anyone who is remotely interested don't be afraid to shoot me an email at runsweetlew@gmail.com or give me a call day or night at 419-770-4622.
It is a great day to be a knight!
Coach Butler
The tempo run went really well for everyone. We could have done this on the roads/trails, but being on the track allowed me to get everyones splits and run a little bit too! All of the guys ran faster this week than they did two weeks ago, and ran a more even pace throughout the entire workout. Mark did a great job of leading the workout this week up front. While we want to continue to run them faster, the importance feature of a tempo is about running at a certain effort level. From what I could tell from their splits, and talking with the guys, this weeks tempo run was at the same effort level, and felt easier to some. So we ran faster with less/equal effort! I expect in a few more weeks when we do this workout again to see similar results. The ladies also had a solid 2 mile tempo (guys did 3). Ashley and Natasha worked well together the whole workout.
Wednesday was 400s on the track for most of the guys. To start gearing Andrew and Matt up for some 3200m events we did 2x800 at 3200m race pace with 1:1 rest, then 3x400 at 1600m race pace. I let them loose on the last 400, and they both ran really well for it being the end of the workout. Alex, Mark, and Manny did 400s only, 4-6 of them, with 1:1 rest. After they got done, they looked pretty tired, but the fact they were able to complete the workout signaled to me we are getting stronger and the miles are paying off. Two months ago they weren't in good enough shape to finish this workout. A couple of hundred miles later they are. Miles make champions.
The return of Drew has been great, because I now have one more guy to pick on, which I am sure Manny is a fan of. Coming back from stress fractures is tricky thing to do. Sometimes there is lingering pain or muscle weakness from inactivity which takes a while to over come. In an effort to keep him healthy I have started him off slow, no runs over 20 minutes this week, and had him run on soft surfaces like grass. Hopefully in a month he will be back training full time with everyone else. Perhaps even sooner.
Tomorrow the meet is at Georgetown Prep and starts at 9:00. Manny will be in the 1000 again hoping to break 3:30. Alex will be in the 1600 shooting for sub 5:00. Matt and Andrew are in the 3200 and hopefully looking for a low 11:00 or sub 11:00.
That is all for now. I am always looking for more guys to come out and run. We like to run, and we have a good time doing it. If you know of anyone who is remotely interested don't be afraid to shoot me an email at runsweetlew@gmail.com or give me a call day or night at 419-770-4622.
It is a great day to be a knight!
Coach Butler
Friday, February 1, 2008
Arlington County Championship!
There was a lot of good things happening on the track today. I almost titled this post, "I wasn't going to lose!", as the normally quiet Ashley boldly told me post race when we were discussing her race. That quote summed up an intangible observation of mine tonight about every one of our distance runners.
There was a lot of notable performances if you look just at times as well, and as always, sometimes there is more to the story too.
1600m
As noted earlier, Ashely was a tough runner out on the track tonight. Her time may not have been what she had hoped, but persistence will pay off for her in the long run.
The boys 1600m was a lot of fun to watch. All three guys had good races in my mind, and all for slightly different reasons.
I really wish we could have gotten Alex into the fast heat. The goal was sub 5:00 tonight, and he was on pace through the first 1000m of the race. After that running by himself caught up a little, and he faded just a tad. The great thing though is he went for it, and while he ran the same time as he did a few weeks ago, tonight he did it on his own, and was 3-4 seconds faster than the previous week with 200m to go. With a little more endurance, his time is going to drop fast.
Matt also ran a great race. He ran even splits and passed people at key points during the race. He ran about 10 seconds faster than his previous outing, and was only 3 seconds off his PR from the end of last outdoor season! More good things are in store for Matt both indoors and outdoors.
Andrew ran a great race at well. He responded to challenges by other runners late in the race, ran 14 seconds faster than last week, and it was also a PR!
1000m
Mark was put in a tough position. They ended up dividing the race into two heats. At first they had him in the slow heat, since he didn't have a time. Clearly he needed to be in the fast heat. So a last minute 800 time by me, and we get Mark into the fast heat. Bad news is he is at the back and doesn't have the extra few minutes to get loose. He still ran well, but got stuck out in no mans land. He still held on strong and never gave up, and by my watch sneaked under 3:00.
Manny, like Andrew, ran a PR today. Manny ran about 8-10 seconds faster than he did a few weeks ago, and looked strong on the end. The mantra for him tonight was be relaxed and have confidence, and it seemed to work out well.
Over all we had some PRs, near PRs, and great times considering how the races played out. Every single runner was tough and focused on the track tonight, which is something to be proud of.
All the splits should be updated by the end of tonight, and results will be posted as soon as I get them, hopefully in the next week or so. Also, splits are from my watch, and may not be 100% of what the official results end up as.
Coach Butler
There was a lot of notable performances if you look just at times as well, and as always, sometimes there is more to the story too.
1600m
As noted earlier, Ashely was a tough runner out on the track tonight. Her time may not have been what she had hoped, but persistence will pay off for her in the long run.
The boys 1600m was a lot of fun to watch. All three guys had good races in my mind, and all for slightly different reasons.
I really wish we could have gotten Alex into the fast heat. The goal was sub 5:00 tonight, and he was on pace through the first 1000m of the race. After that running by himself caught up a little, and he faded just a tad. The great thing though is he went for it, and while he ran the same time as he did a few weeks ago, tonight he did it on his own, and was 3-4 seconds faster than the previous week with 200m to go. With a little more endurance, his time is going to drop fast.
Matt also ran a great race. He ran even splits and passed people at key points during the race. He ran about 10 seconds faster than his previous outing, and was only 3 seconds off his PR from the end of last outdoor season! More good things are in store for Matt both indoors and outdoors.
Andrew ran a great race at well. He responded to challenges by other runners late in the race, ran 14 seconds faster than last week, and it was also a PR!
1000m
Mark was put in a tough position. They ended up dividing the race into two heats. At first they had him in the slow heat, since he didn't have a time. Clearly he needed to be in the fast heat. So a last minute 800 time by me, and we get Mark into the fast heat. Bad news is he is at the back and doesn't have the extra few minutes to get loose. He still ran well, but got stuck out in no mans land. He still held on strong and never gave up, and by my watch sneaked under 3:00.
Manny, like Andrew, ran a PR today. Manny ran about 8-10 seconds faster than he did a few weeks ago, and looked strong on the end. The mantra for him tonight was be relaxed and have confidence, and it seemed to work out well.
Over all we had some PRs, near PRs, and great times considering how the races played out. Every single runner was tough and focused on the track tonight, which is something to be proud of.
All the splits should be updated by the end of tonight, and results will be posted as soon as I get them, hopefully in the next week or so. Also, splits are from my watch, and may not be 100% of what the official results end up as.
Coach Butler
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