Thursday Hills

2xfinnish
2xborzov

Good Start and Good Luck on the Fast Mankato Track

Hey guys,
Just checked out the results and it looks like a decent start for the group. I hope everyone is healthy and the legs are feeling good for the meets at St. Mary's and Mankato. I know that purple track tends to produce some good times so take advantage of the decent competition and the nice setting. I look forward to seeing your names on the RaceBerryJam list - especially you, Shop Vac.

Tuesday Track workout

2 mile warmup
BMS
600 AT
2 X 150m accel
550m (54mid at 400, 69 at 500)
12 min rest
550m (54mid at 400, 70 at 500)
12 min rest
3 X 200m (29,28,28)
400 AT
1 mile cool down

Monday Funday

2 mile warm-up
BMS
600 AT
Strides
2 x 250 (27.5 pace) 200 jog, 3 min rest
6 x 55 (all out) :30 walk rest
2 x 250 (27.5 pace) 200 jog, 3 min rest
400 AT
1.5 mile cool down

6 miles total.

Sunday

Mileage.

Stout

800 Meters:
Bauer: 2:02.92 (Heat Champ, 9th)
Mouse: 2:00.19 (3rd)

Mile:
Boldt: 4:22.14 (4th)

4 x 400:
Boldt: 52.4
Mouse: 52.2
Team: 3:31.96 (2nd)

Friday Pre-Meet

4 miles outside
BMS and a few strides inside

Thursday

Out to the hill zone to make some hurting bombs.

1 x 1200 Ebner Coulee hill (AT pace)
3 x 29th street hills (near max effort)

6 miles total

Tuesday Track Stuff

2 mile warm-up
BMS
600 AT
2 x 500 (:58, :57) 8 min rest
3 x 200 (:20, :28, :27) 200 walk rest
2 mile cool down

*Due to time restrictions on the track this week and Andrew having class today we had to really rush the warm-up and got told to leave the track before we could do another 500 and our AT.

Monday Track Workout

3mile wu
BMS
600AT
2 X 300 (42.2, 42.2)
8 X 55m fly
2 X 300 (41.8, 41.8)
400AT
1.5mile cd

7miles total for the day
5 min rest between sets and 300's
40m walk rest between 55m fly

Sunday

Some mileage for the crew to finish up the week.

Alumni Meet

400
Boldt- 53.11
Mouse- 52.77

1 Mile
Bauer- 4:46.86

Friday Pre-meet

we just ran some miles

strides

Snow Day

La Crosse was the lucky recipient of about a half foot of snow last night and this morning, making any type of workout on the road impossible.

Ran over 5 miles worth of campus loops.

Ran 2 miles on the indoor track with a mile of straights.

Tuesday Track workout

2 mile warm up
BMS
600 AT
2 X 450 (57.5 and 56.2 at 400)
3 X 200 (30.5, 29.1, 27.9)
1 X 450 (56.2 at 400)
400 AT
1.5 mile cool down

8-9 min rest between sets and 450's...200 walk/jog rest between 200's

Monday on the Track

3 mile warm up
Seagraves
600 AT
2 x 350 (:56 pace)
6 x 55
1 x 350
600 AT
2 mile cool down

Total:
7 miles
1380 meters at/faster than race pace

Sunday

People ran some miles on their own.

Saturday

6 mile run.

7 miler Hanson Fartlek

Hanson fartlek

BMS

Lifting

Abs

Thursday Run

Ran Trane

7 miles

BMS, Abdominals

Wednesday

BMS, LIFTING, ABS

Tuesday

2x500s
Did one with the 400 group

6x60s

First J-Term track workout

2mi wu
BMS
600 AT
2 X 3 X 150m (1 lap rest...5 min set rest)
1 mile of straights

6 miles for the day

Friday

mouse is still alive

Thursday

what went down?

Wednesday

what did people do today?

Happy New Years!

Run? OR Sleep?