Well folks, we are one week away from our first indoor meet of 2010 and I'm pretty stoked. Almost everybody on the team healthy and we have had a really good last two weeks of training. Although it has been pretty cold and snowy, we have made the best of it.
Last Monday was our
first track workout of 6x800 at tempo pace with 60-90 sec rest. We did a bit of an experiment taking everybodys heart rate after each interval and recording it. This way I was able to go back at the end and see how hard we were working. I threw a heart rate monitor Kevin Eades, Ashely Scmitt and Evan Jenkins and told them to keep their heart rate over 165 and under 170. Eades looked like a machine averaging 2:38 for 7 intervals, and Evan and Ashley were out way to quick on the first two but still kept it around 3:15. It will be interesting to see what they run 
ove
r a mile Friday night as I am curious how close they will be to their training time predictions in Jack Daniels training book.We also did our first hill specific workout of the season Thursday only because everything was covered in snow and ice and I couldnt find anywhere else to run. I get so nervous doing these hills because they seem to cause a lot of knee and achilles problems but still believe they are a really important part of any runners training. Friday we got nasty on Coach Broes new plyometric routine. This was the third week of doing it and I have let a lot slide giving them a chance to learn the exercises but I got in their faces a little Friday. There were a lot of groans and sweaty shirts but I think they really like the plyo work.
Yesterday was a long run from my place. It is the same 10.2 mile loop that we did over the summer, finishing up the half mile long hill that my house sits upon! Most arent quit ready for 1o miles so they got dropped at the 2 mile mark, but Eades and Gill did the whole thing plus two miles and used it as a long "sub tempo" run averaging 6:30 pace! This was the longest run for all 3 new girls I have out and I was a little worried it would scare them away but they seemed to really enjoy just getting out and doing a long run. Marley Brimberry has been dealing with bad shin splints so she was my camera girl who stood on top of the hill to get snapshots of them suffering for me ; )
Thats all I got for you now. I am headed of to try to get some more of the ice off lane 1 so we can get some 200s in tomorrow. I also included a picture of the
track from Thursday where I made them shovel lane 1 all the way around for me...thats dedication!
