Well, the season's over...cue the end of movie music...
First I'll recap the last few races, since I haven't posted in a little while.
Sectional
Our goal for everyone in this race was to set some PRs. The younger guys were looking to gain some experience and Dave and Nathan were hoping to post an Honor Roll qualifying times.
JT and Joe had to run earlier than everyone else, in the first heat of the 3200, when the sun was still out and it was pretty warm. They ran good races, and went out where they needed to, but it wasn't the best situation to be in, and the race took it's toll later on. Joe still ran 11:30, which a week and a half ago would have been considered a big improvement. JT ran 12:11, which is a good performance considering the number of races he missed this season.
In the 800, Nathan Smith and Nick ran, hoping to set some PRs. They ran pretty even races, going out in about the right position and being aggressive on the second lap. Nathan ran his second fastest time with a 2:16.2, and Nick set a PR of 2:22.1
In the 1600, Dave and Nathan had to run in different sections, and this angered Dave 'to the point of rage and bitterness.' Before I get to the race, I want to take a minute and say how awesome it is that Dave and Nathan wanted to run together. I've told you guys to be competitive with each other, to fight for the spot of being that top guy on the team, and I still hold by that as a means of improvement. But, as teammates, there has to be a balance, and you guys have done a great job of finding that balance between competitiveness and friendship. Awesome.
Now to get to the 1600. Both guys had run smart, controlled races at Mid-Illini last week, and we wanted to do basically the same thing, but push the middle laps harder. Hitting those middle two laps, even if it risks blowing up on the last lap, is the best way to get those last few seconds, and to find out exactly where your limits are at this point. They did a great job executing, and ran quicker through the middle than any previous races. The last laps weren't quite as strong as the week before, but it was still a good end result. Dave ran a 4:42.3 one second PR and Nathan ran 4:49.4 to miss his PR by less than two seconds.
Honor Roll
We didn't know for sure if he'd make it in until the morning of the race, but Dave did make it into the Peoria Journal Star Honor Roll meet in the 1600. He was seeded 12th of 12, and wanted to go in and improve on his seed, and take another crack at breaking 4:40. He ran a smart race, moved up well, and finished with another PR, though not quite as fast as he'd hoped. We had him timed initially at 4:40.8, and that's what they told him, but then the official results the next morning had him at 4:41.2...oh well, either way it was a great way to end the season.
Time Trial
We set up a time trial with the goal of getting a 1600 PR for some of the younger guys who hadn't had as many chances to race the 1600 as our seniors. My goal was to try and pace everyone through at leat 800 and maybe 1200 at 5:08 pace. I was a little off, and we hit the first lap a little fast, and the second a little slow, but came through 800 right about where we needed to be, without having varied our pace too much. I picked it up slightly the third lap to try and correct and came through 1200 in 3:51, right on pace, with most of the group right behind me. I pulled out at 1200, and Joe took the lead and finished well, out front alone in 5:11, with Nathan Smith close behind in 5:13. Ben Getz, Dave's older brother, ran with us and finished in 5:26. Joe and Ben both ran PRs and Nathan was only two second off of his PR.
Dave was running right in that group the whole time, with the intention of carrying that pace on for 3200. He went through 1600 in 5:15 and somewhere on the 5th or 6th lap, I think it dawned on him that he'd just raced a hard 1600 the day before, and he started fading some. He still finished in 10:49, which is an awesome time for running alone half the race, and the day after a hard race.
Season recap
Guys, I think this reason should leave you somewhat satisfied but hungry for more. As a team, we met almost all of the goals that were set at the beginning of the season. Individually, most people exceeded their season goal. We qualified a guy for Honor Roll, and I know at the beginning of the season, when I started talking about that as a goal, you guys thought I was crazy. I beleive the quotes I heard were along the lines of "that'd be nice!"
At the same time, realize that this can only be the beginning of something much better. You guys are a very young team, and if this much improvement can happen in 7 to 8 weeks, just think of what could happen in 2 or 3 years. The key to doing it is consistent mileage over the offseason. You don't need to hammer 400 repeats in July. But if you get out there and run 6 days a week, and start gradually making those runs longer and longer, by the time cross country rolls around, you'll be amazed at the improvement you've made.
The summer doesn't have to be as hard or as structured as this season was. To succeed, you need to run quite a bit and do it consistently. Getting in mostly easy mileage, some strides, maybe some tempos, those things are going to prepare you for next fall. Next fall, there are going to be some guys who are going to come in really prepared, and they'll make some big improvements. There are going to be other guys who might not run as much over the summer, and they'll probably get left behind. Who wants to be the top dog next year in Morton? Who wants to be varsity top 5? Who wants to be 10th? Who wants to be All-Conference? Who wants to beat the kids from Metamora? EP? Washington? Dunlap? Limestone? Pekin? Notre Dame? Canton? York? Richwoods? Central? Woodruff? New York? Normal West? Normal Community? Bloomington?
I ran with a guy in high school who was a class ahead of me. His first 3 mile race was a 24:19. He never broke 21 minutes as a freshman. As a senior, he ran 16:17. That happened because he saw the other guys putting in the work, improving, and decided he didn't want to be left behind.
The one caution I will give is that mileage must be consistent and gradual. If you run three weeks of 40 miles and one of 50, and take six weeks off, and another guy runs 20-30 miles per week consistently for ten weeks, but never runs more than 30 miles in one week, who do you think will be better prepared come time for the season? Most likely it'll be the guy who ran consistently all sumer, not the one who had some killer weeks, and some lazy ones.
Gradual increases are important as well. This allows your body to adapt to the increase in stress, and also allows you time to find out if your body is handling it. If you try and increase 10 miles per week, every week, you're increasing so fast you might make an injury much worse before you even realize you had it. You could start to hurt a shin, or an ankle at 30 mpw, and not even find out until you really hurt it doing 50 mpw. A good rule of thumb is to go two weeks between any increases, and never to increase more than 10% of total mileage at a time, or 10 miles per week, whichever is bigger.
I would keep track of what you run as well, so that you can give Coach Zehr a good idea of what you're prepared for, and because you might want that information yourself later on. Nothing crazy, just write down what type of run it was, how long it was, how you felt, and anything else you might want to remember later on. It just takes a minute or two after each run.
So increase gradually and consistently, keep most of your mileage easy, hit a tempo or faster run once a week or so, do some strides once or twice a week, and get used to running on grass. If you do those things, you'll be rockstars in the fall.
moving on...
Well, if you haven't figured it out by now, I think you guys could be a pretty good team in the years to come. I'll stop beating that horse, and move back to this season.
Thank you guys for everything you did this season. I told you what I thought you needed to do to get better, and you guys showed up on Saturday's and you did it. It was exciting to see you guys get better and better, and more importantly to start believing that I wasn't crazy, and that you could get to the goals that were set. Keep that belief this summer (there I go beating that horse again).
I'm going to get all sappy here for a few minutes, and start pulling life lessons from track training. There are some obvious ones, such as learning to fight through pain, and learning to put in hard work. There are some semi-obvious ones, such as learning pacing and how that can translate into moderation in life, and managing stress (if you think I'm crazy, you'll understand when you're older....am I old enough to say that?). I think the biggest lessons this season has taught, however, are these two:
a) Never assume that a lack of guidance or poor leadership will doom something to poor results. If a leader is unwilling or unable to lead, then you can step up and put in the work to get something done, and make virtually anything a success.
b) Seemingly hopeless situations can have surprising results if you seek out information, make a plan to get where you want to be, and put in hard work to get there. Guys, I helped you by providing information and guidance, but you guys did the work. You can apply that in your life in so many ways. Never assume a situation is as bad as it may seem.
It was an awesome time getting to know you guys this spring, and an extremely rewarding experience for me. No, I'm not very creative, so I'll stick to the cliche word 'rewarding.' It may sound cheesy, but it fits and it's the best word I can think of. Underclassmen, I intend to volunteer to help with the team in some capacity this summer and fall, so I expect to see you guys putting in the mileage and running fast come the fall (did I just slip that in again??). Dave, Mark, Nathan, thank you for all the work you put in, and the best of luck to you at your colleges next fall. Any time you guys want to go for a run, or chat, or whatever, just let me know.
This weekend
This weekend is the State Meet. Ben, Joe, Nathan Smith and I are planning to go watch on Saturday. If anyone else is interested, you're welcome to come, but let us know ahead of time so we can figure out transportation. It's $10 to get in, and you'll want some money for food as well. We'll be leaving Saturday morning at 8:15 and getting back sometime around 6 PM, so it's most of the day.
Wednesday, May 21, 2008
Friday, May 9, 2008
Awesome Mid-Illini...last week coming up
Sorry about how late this one was up guys. It's a crazy weekend for me. That was an awesome conference meet we had. It went almost exactly like we wanted it to. Let's recap, shall we?
4x800 - Nick ran a 2:29 leg and helped his team by contributing the points the F/S team needed. His main focus was on the mile later that night, so this was exactly what he needed to do.
3200 - Joe and JT ran. Joe had only run it the one time this season and ran about 12 minutes on a windy day. We knew he was ready for a big improvement, and I thought 11:20 was a good goal. Joe's a hungry fellow though, and he set a goal of running under 11 minutes. I love that. Nothing will make this team better than hungry athletes with high goals. The race didn't play out to plan, but Joe still gutted an awesome 11:18, which was a big improvement, and it met the goal I had for him.
JT had missed several weeks this season and this was his first race back. This was also his first 3200 this season. He set an ambitious goal of breaking his PR of 11:22. That's tough to do on the first race back. He ran a smart, fairly even race and came very close with an 11:27. That was great for coming back after not racing for so long.
800 - Nathan Smith ran in the F/S 800 and was going for points. He needed to get top 7 and ran a smart, fairly even race, going through 400 in about 7th or 8th and moving up strong in the last few hundred meters to grab 5th. He also hot a huge PR in 2:13, down from a previous 2:20
1600 - Nick and Nathan Smith doubled back from earlier 800s to run in the mile. Nathan Smith had a very short recovery after his 800 race, and to be honest, my expectations were low. I knew it was a tough double, and I knew he was exhuasted after the 800. They both ran smart races, keeping out of the early mad dash, and going out near their goal pace. Nathan finished extremely well to score a few more points, and both Nick and Nathan set PRs.
In the varsity, Nathan Young and Dave ran. Their goal was to get in the 4:40s, low 4:40s if possible. They ran smart, hanging out right in the back of the pack during the first lap scramble, and keeping near their pace. On the second lap they slowly started picking people off, and on the third lap, Dave made a big move to get towards the front, with Nathan following. They both finished well, and while the front four guys were way too far to catch, Dave managed to hunt down everybody in his pack and beat them all to the line, finishing 5th, with Nathan just a few seconds back, having caught most all of them. Dave ran a PR of 4:43 and Nathan ran a PR of 4:47. They did exactly as we planned, exactly as we trained them to. I believe, but am not certain of this, that Dave's 5th place finish were the only points the varsity team scored in the entire meet.
Dave came back and ran anchor on the 4x400 as well. The gap was pretty big before he got the stick, so he was all alone, but hung tough and ran a 58.8 split for a PR.
I told you guys to run smart before the meet, and you guys did exactly that. We had guys going out in the backs of their groups and moving up. You found just the right position to stay as close to your pace as possible, while still keeping contact with the race. Dave and Nathan Smith ran especially smart. Dave went out at the very back of his group. I believe at 400 meters, he was even in last! But he started slowly picking people off and was moving by people like they were standing still the last 700 meters. You'd watch that race and think his second half was way faster than his first, but it was actually a second or two slower. But he ran smart and everybody else was slowing down while Nathan and he were holding pace and moving by them.
Nathan Smith executed almost exactly the same way in both his races. After an awesome 800, I told him to start conservatively in the 1600, and he started way back and moved way up as well, picking up some big spots in the last 300. It was the smartest way to run, especially while attempting a tough double with short recovery.
Sectionals
I need to know for sure who's wanting to race at sectionals (next Friday the 16th) and will be there. Only 2 guys in each event. I know some of you guys have said you're interested, but I need to know for sure who will be there. Here's what I've got so far.
Dave - 1600
Nathan Young - 1600
Joe - 3200
JT - 3200
Nathan Smith - 800 or 4x800
Mark - ?? (you can choose 800 or 4x800)
Stuart - ?? (if you're interested, we can about setting up a 4x800)
Nick - ?? (if you're interested, we can about setting up a 4x800)
Saturday
Saturday's workout is repeat 300s. It's just like we've been doing the 400s, but with 300s instead. We're going to adjust the paces slightly, so you're practicing at the pace you'll be racing at next week.
Dave and Nathan Young - 8x300 @ 52 with 2:30 cycle.
Nathan Smith - 8x300 @ 49-50 with 2:40 cycle
Nick - 8x300 @ 52 with a 2:40 cycle
Joe & JT - 8x300 @ 59-60 with a 2:40 cycle
Mark - 6x300 @ 52 with a 3:00 cycle
Stuart - 6x300 @ 56 with a 3:00 cycle
Rest of the week
Here's the schedule for the rest of the week as well.
Sunday - rest
Monday - 2-3 miles easy + strides
Tuesday - 1x2000 threshold
Wednesday - easy warmup, 4x200 @ goal race pace, easy cooldown
Thursday - 5-7 minute warmup, 4-6 strides, 5-7 cooldown (yes, that's really all, you should feel rested just reading this stuff)
Friday - Sectional
State Meet
I intend to drive down the Charleston on Saturday the 24th to watch the finals of the State Meet. I think it'd be awesome if a lot of you guys came. It's a fun time, you get to chill with your friend and watch some of the best athletes in the state. It's also a great experience to see what it's all about, because I think if we do the work we can have some of you guys there as juniors and seniors. I don't know how transportation will work, or if I'm even allowed to transport you guys, but if people are interested, let me know and we'll try and figure something out. It's an awesome time.
4x800 - Nick ran a 2:29 leg and helped his team by contributing the points the F/S team needed. His main focus was on the mile later that night, so this was exactly what he needed to do.
3200 - Joe and JT ran. Joe had only run it the one time this season and ran about 12 minutes on a windy day. We knew he was ready for a big improvement, and I thought 11:20 was a good goal. Joe's a hungry fellow though, and he set a goal of running under 11 minutes. I love that. Nothing will make this team better than hungry athletes with high goals. The race didn't play out to plan, but Joe still gutted an awesome 11:18, which was a big improvement, and it met the goal I had for him.
JT had missed several weeks this season and this was his first race back. This was also his first 3200 this season. He set an ambitious goal of breaking his PR of 11:22. That's tough to do on the first race back. He ran a smart, fairly even race and came very close with an 11:27. That was great for coming back after not racing for so long.
800 - Nathan Smith ran in the F/S 800 and was going for points. He needed to get top 7 and ran a smart, fairly even race, going through 400 in about 7th or 8th and moving up strong in the last few hundred meters to grab 5th. He also hot a huge PR in 2:13, down from a previous 2:20
1600 - Nick and Nathan Smith doubled back from earlier 800s to run in the mile. Nathan Smith had a very short recovery after his 800 race, and to be honest, my expectations were low. I knew it was a tough double, and I knew he was exhuasted after the 800. They both ran smart races, keeping out of the early mad dash, and going out near their goal pace. Nathan finished extremely well to score a few more points, and both Nick and Nathan set PRs.
In the varsity, Nathan Young and Dave ran. Their goal was to get in the 4:40s, low 4:40s if possible. They ran smart, hanging out right in the back of the pack during the first lap scramble, and keeping near their pace. On the second lap they slowly started picking people off, and on the third lap, Dave made a big move to get towards the front, with Nathan following. They both finished well, and while the front four guys were way too far to catch, Dave managed to hunt down everybody in his pack and beat them all to the line, finishing 5th, with Nathan just a few seconds back, having caught most all of them. Dave ran a PR of 4:43 and Nathan ran a PR of 4:47. They did exactly as we planned, exactly as we trained them to. I believe, but am not certain of this, that Dave's 5th place finish were the only points the varsity team scored in the entire meet.
Dave came back and ran anchor on the 4x400 as well. The gap was pretty big before he got the stick, so he was all alone, but hung tough and ran a 58.8 split for a PR.
I told you guys to run smart before the meet, and you guys did exactly that. We had guys going out in the backs of their groups and moving up. You found just the right position to stay as close to your pace as possible, while still keeping contact with the race. Dave and Nathan Smith ran especially smart. Dave went out at the very back of his group. I believe at 400 meters, he was even in last! But he started slowly picking people off and was moving by people like they were standing still the last 700 meters. You'd watch that race and think his second half was way faster than his first, but it was actually a second or two slower. But he ran smart and everybody else was slowing down while Nathan and he were holding pace and moving by them.
Nathan Smith executed almost exactly the same way in both his races. After an awesome 800, I told him to start conservatively in the 1600, and he started way back and moved way up as well, picking up some big spots in the last 300. It was the smartest way to run, especially while attempting a tough double with short recovery.
Sectionals
I need to know for sure who's wanting to race at sectionals (next Friday the 16th) and will be there. Only 2 guys in each event. I know some of you guys have said you're interested, but I need to know for sure who will be there. Here's what I've got so far.
Dave - 1600
Nathan Young - 1600
Joe - 3200
JT - 3200
Nathan Smith - 800 or 4x800
Mark - ?? (you can choose 800 or 4x800)
Stuart - ?? (if you're interested, we can about setting up a 4x800)
Nick - ?? (if you're interested, we can about setting up a 4x800)
Saturday
Saturday's workout is repeat 300s. It's just like we've been doing the 400s, but with 300s instead. We're going to adjust the paces slightly, so you're practicing at the pace you'll be racing at next week.
Dave and Nathan Young - 8x300 @ 52 with 2:30 cycle.
Nathan Smith - 8x300 @ 49-50 with 2:40 cycle
Nick - 8x300 @ 52 with a 2:40 cycle
Joe & JT - 8x300 @ 59-60 with a 2:40 cycle
Mark - 6x300 @ 52 with a 3:00 cycle
Stuart - 6x300 @ 56 with a 3:00 cycle
Rest of the week
Here's the schedule for the rest of the week as well.
Sunday - rest
Monday - 2-3 miles easy + strides
Tuesday - 1x2000 threshold
Wednesday - easy warmup, 4x200 @ goal race pace, easy cooldown
Thursday - 5-7 minute warmup, 4-6 strides, 5-7 cooldown (yes, that's really all, you should feel rested just reading this stuff)
Friday - Sectional
State Meet
I intend to drive down the Charleston on Saturday the 24th to watch the finals of the State Meet. I think it'd be awesome if a lot of you guys came. It's a fun time, you get to chill with your friend and watch some of the best athletes in the state. It's also a great experience to see what it's all about, because I think if we do the work we can have some of you guys there as juniors and seniors. I don't know how transportation will work, or if I'm even allowed to transport you guys, but if people are interested, let me know and we'll try and figure something out. It's an awesome time.
Wednesday, May 7, 2008
Mid Illini Tomorrow!
Alright, guys, this is my last update before the Conference meet tomorrow.
It should be a great day. It should be high 50s/low 60s at race time, which, in my opinion is about perfect for distance racing as long as you warm up properly. There will possibly be a bit of wind, but at Eastside a lot of that is blocked since the track is kind of recessed into the ground. How about you guys get out there and run fast, ok?
During the race, I'm not going to be able to be out there giving you as much feedback as I have during other races. You should get lap splits, but likely not splits at 200, or me going back and forth across the field with advice. You're going to be 'on your own' this time. Feel the race. Guys are going to go out quick. You know how to pace yourselves decently well by now, so don't let those guys get too far away, but don't feel the need to chase them like mad the first 200. Unless they're a superstar, the faster they start, the slower they'll likely run the middle of the race.
If you're latched onto the back of a group, however, beware of how that group is changing. A race is a fluid dynamic thing, always in motion. You can be following one guy, and if he starts to fade, you need to get around him and get back with your group. Beware of the race! It's too easy to focus on one person's back and then you're out of the race before you knew what happened.
Guys in the mile, make the third lap happen. The third lap's going to hurt, but don't let it slow so that you'll have a kick on the last lap. Your goal on the third lap is to get yourself in the position that you want to be in for the last lap. Your goal is not to save up for a final sprint. Here's a little secret: no matter how much you slow down on the third lap to save energy for the last one, the last lap is going to hurt the same anyway. You might as well get yourself in position. The same thing applies to guys in the 800. Use the first half of the second lap to get where you need to be to kick people down the second half of the second lap. Two mile guys, apply that same logic to the 5th, 6th, and 7th laps.
Let's knock down some fast times tomorrow, let's score some points, and let's have some fun. We have some guys that have a good shot of scoring some points in the F/S races. We've got guys who have a good shot at scoring in the varsity 1600 and of possibly working their way closer to the PJStar Honor Roll. I'm going to leave you with a paraphrased piece of advice from Jack Daniels (the coach, not the drink). I'd quote it exactly, but I can't remember it exactly, so you're stuck with my memory.
Make sure you beat all the people that you're better than. Make sure you beat most of the people that are as good as you. And make sure you beat some of the people who are better than you. How do you do that? By running a smart race.
Sectionals
Sectionals is likely the last race of the season for most of us. It is Friday the 16th, which is just over a week away. Dave and Nathan Young get to take the two spots in the 1600. After that, Mark gets first choice. There are two spots available in the 800, two in the 3200, and we can put together a 4x800 relay. If everyone else wants those 800 spots, then we'll run the relay. Let me know soon who's going to be there, and what they'd like to run. We need to turn in our entries for that soon.
I'm still considering running a time trial the week after sectionals at some point. My thought is that I would try to pace guys to a fast mile time. I'm thinking I would go out at about 5:08 pace and try and help our young guys get the times they've been chasing. Once again, let me know if you are interested or not. For there to be any point in doing this, guys have to want to do it. If you don't want it, you'll run two fast laps, and then when it starts to hurt, you'll decide you don't really want to do this, and bag it from there.
Avanti's
I've reserved some tables at Avanti's for after the Conference meet. I'm anticipating the meet to end at around 8 PM, and Avantis closes their doors at 9, so we'll want to get on over their fairly quick. Any of the guys on the distance squad are welcome to come, as well as parents and family.
Right now, I've got room for about 20 people and from what I'm hearing, that's about accurate, but I'd like to let Avanti's know if we'll need more. So if you're coming or not coming, try and let me know or let Dave know.
It should be a great day. It should be high 50s/low 60s at race time, which, in my opinion is about perfect for distance racing as long as you warm up properly. There will possibly be a bit of wind, but at Eastside a lot of that is blocked since the track is kind of recessed into the ground. How about you guys get out there and run fast, ok?
During the race, I'm not going to be able to be out there giving you as much feedback as I have during other races. You should get lap splits, but likely not splits at 200, or me going back and forth across the field with advice. You're going to be 'on your own' this time. Feel the race. Guys are going to go out quick. You know how to pace yourselves decently well by now, so don't let those guys get too far away, but don't feel the need to chase them like mad the first 200. Unless they're a superstar, the faster they start, the slower they'll likely run the middle of the race.
If you're latched onto the back of a group, however, beware of how that group is changing. A race is a fluid dynamic thing, always in motion. You can be following one guy, and if he starts to fade, you need to get around him and get back with your group. Beware of the race! It's too easy to focus on one person's back and then you're out of the race before you knew what happened.
Guys in the mile, make the third lap happen. The third lap's going to hurt, but don't let it slow so that you'll have a kick on the last lap. Your goal on the third lap is to get yourself in the position that you want to be in for the last lap. Your goal is not to save up for a final sprint. Here's a little secret: no matter how much you slow down on the third lap to save energy for the last one, the last lap is going to hurt the same anyway. You might as well get yourself in position. The same thing applies to guys in the 800. Use the first half of the second lap to get where you need to be to kick people down the second half of the second lap. Two mile guys, apply that same logic to the 5th, 6th, and 7th laps.
Let's knock down some fast times tomorrow, let's score some points, and let's have some fun. We have some guys that have a good shot of scoring some points in the F/S races. We've got guys who have a good shot at scoring in the varsity 1600 and of possibly working their way closer to the PJStar Honor Roll. I'm going to leave you with a paraphrased piece of advice from Jack Daniels (the coach, not the drink). I'd quote it exactly, but I can't remember it exactly, so you're stuck with my memory.
Make sure you beat all the people that you're better than. Make sure you beat most of the people that are as good as you. And make sure you beat some of the people who are better than you. How do you do that? By running a smart race.
Sectionals
Sectionals is likely the last race of the season for most of us. It is Friday the 16th, which is just over a week away. Dave and Nathan Young get to take the two spots in the 1600. After that, Mark gets first choice. There are two spots available in the 800, two in the 3200, and we can put together a 4x800 relay. If everyone else wants those 800 spots, then we'll run the relay. Let me know soon who's going to be there, and what they'd like to run. We need to turn in our entries for that soon.
I'm still considering running a time trial the week after sectionals at some point. My thought is that I would try to pace guys to a fast mile time. I'm thinking I would go out at about 5:08 pace and try and help our young guys get the times they've been chasing. Once again, let me know if you are interested or not. For there to be any point in doing this, guys have to want to do it. If you don't want it, you'll run two fast laps, and then when it starts to hurt, you'll decide you don't really want to do this, and bag it from there.
Avanti's
I've reserved some tables at Avanti's for after the Conference meet. I'm anticipating the meet to end at around 8 PM, and Avantis closes their doors at 9, so we'll want to get on over their fairly quick. Any of the guys on the distance squad are welcome to come, as well as parents and family.
Right now, I've got room for about 20 people and from what I'm hearing, that's about accurate, but I'd like to let Avanti's know if we'll need more. So if you're coming or not coming, try and let me know or let Dave know.
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