Friday Workout

2mile WU
BMS
400at
700 (142.5)
20min rest
1200 (3:28)
400at
2mile CD

Thursday AT

4x5:00 AT's interspersed throughout a 7 mile run on the Trane route.

Easy Wednesday

All runners on their own.

Five miles the recommended distance.

Tuesday Blaster - 8 miler

70 and partly cloudly

3mile WU
BMS
400at
900 - 229 (210)
8min rest
900 - 228 (211)
10min rest
300 - 46.43
2:30rest
300 - 42.88
2:30rest
300 - 43.43
6min rest
300 - 46.68
11 min rest
900 - 227 (211)
400at
1.3 mile cool-down

Monday Killer - 82 degrees, sunny

3mile warm up
BMS
800at
600 (139) 1min rest 200 (30)
5min rest
600 (138) 1min rest 200(29)
6min rest
600 (136) 1min rest 200(30)
5min rest
600 (137, 140 for otto) 1min rest 200 (30)
5min rest
4x150
5min rest
600 (136) 1min rest 200(28)
800at
1.5mile cool down
hydrate

very hot and awkward to the body. lost a lot of water today.

Sunday solo 8 miler

what a beautiful day, 75 and sunny, and of course the fresh smell of thawing dog poop and dead fish in the air!

otto did 8 in the morning

mouse ran in the afternoon

boldt ran at night

Saturday 5 miler

We ran at 8:30AM this morning, reverse rabbit trails and then worked the high school track meet.

Legs are sore from Friday's speedwork.

Friday 8 miler

On the track for some short speed work

3 mile wu

BMS

1200 AT

10m, 20, 30, 40, 50, 60, 70, 80, 90, 100,
100m, 90, 80, 70, 60, 50, 40, 30, 20, 10
(walk back rest between each interval)

1200 AT

2 mile cd

Thursday 9 miler

3 mile warm up

Finnish (50)

Borzov (31)

Finnish (49)

Borzov (29)

Finnish (47)

2 mile cool down

Wednesday Solo Run

Today the Triforce split up and all did a run on there own

Tuesday 7 miler, first outdoor workout

2mile WU
600at
4x500 (1:19.1,1:18.5,1:18.5,1:18.0) (3:45 interval rest)
7minute set rest
4x200 (29.4,28.8,28.8,28.2) (200 walk rest)
7minute set rest
2x500(1:17.5, 1:20.1)

muscles for all were cramping up

1.3 mile CD

Monday 10 miler

On a wonderful 50 degree first day back we went out on a ten mile run.

After 3+ miles of warm-up we completed a 10 min. AT

Followed with 10 mins. of cool down and a bathroom break

2 sets of Gershler fartlecs

Then finished with about 1 mile of cool down

Nationals and Spring Break Weeks

The crew went to Panama City Beach, FL for spring break.


2x 24 hour road trips equals 2 lost days of running. otherwise it was an average of about 5 miles a day, or 25 miles over spring break.

play time is over.

ANDREW MAKES FINALS!

Congratulations to the Boldtster on making finals and putting himself in the top 8 at the national meet. All he's got to do now is finish the final and UWL will have its first 800 meter All-American since the great Andrew Grupa!

Nice work Boldt!

Tuesday 5 miles

4 mile run
4x50
2x150
.5-1 mile cool down

monday 2 miler

2 miles and a crap-load of push-ups for mouse and otto

boldt:
2mile warmup
600at
3x300 (43,42,41)

Sunday 4 miler

4 easy miles to loosen up the legs after our signature "last-chance" performances. BMS

Saturday Last-Chance Meets

Mouse @ Whitewater, 3rd place: 1:55.81

Otto @ Stevens Point, 5th place: 1:55.07
Boldt @ Stevens Point, 2nd place: 1:53.74

Friday 4 mile pre-meet

even more snow today. an easy 4 for boldt and mouse, 3 for otto, a little BMS.

Thursday 4 miler

pumphouse for the crew