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
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment