Olivia Medals, some big PR's at Coaches Invitational!

Here are the splits for the distance events (and the 4x4) from today's Coaches Invitational.

Coaches Inv Splits

Congrats to Olivia Dias, who medaled in sixth place in 1:39.89.

The girls 4x4 (Olivia, Nia Mainer-Smith, Morgan Zakrzewski, Kerla Sylvestre) just missed a medal with a seventh place finish in 4:10.56, their best time of the year by nearly five seconds.

The boys 4x4 crushed their seed time of 3:44 with a 3:37, with a quartet of Nate Candido, Ty Cali, Ed Paiva, and Steven "The Flash" Westgate to take eleventh overall after being seeded in the 20s!

Colin Quinlan also had a PR in 2:45.67 in the 1000, and Steven PR'd in 19'11.25 in the long jump.

KP Meet Splits

Here's a link to the splits for tonight's meet vs. King Philip. I'll update the All-Time lists and Hock Leaderboards tomorrow, and will post any PR's or movement up the leaderboards as well.

KP Splits

Big performance at Davey Invitational, new leaderboards!

Congrats to everyone who competed at the Paul Davey Invitational today. As a reminder, if your season is over, please return your uniforms to Coach Moore or Coach Torres during school in the next couple of days.

I've updated the Taunton All-Time Leaderboards (600, 1000, Mile 2 Mile) on the right, and have also added a "Hock 2020 Rankings" link. It shows the top 40 or so performances in the Hockomock League this year, plus the Top Returnees for each event as well.

Lots of PR's at Northeast Invite / Week 7 Training

Great job by all that competed at the Northeast Invite, as most Taunton athletes were either 1st or 2nd in their heat, and plenty set SR's (Seasonal Records) or PR's (Personal Records!)

Girls 600
3. Olivia Dias, 1:41.41 from the 2nd-fastest section!
16. Taty Mainer-Smith, 1:47.67, PR by 3 seconds, moves from #18 to #9 on all-time list!
18. Braelyn Nichols, 1:49.22 - huge debut, Top 4 all-time for 8th graders, in the top 12 on the overall all-time list!

Girls 1000
58. Lily Valcovic, 3:32.78, 2 second PR!

Girls 4x400
2. Taunton, 4:15.23...Nia (63.0) and Olivia (61.5, anchoring) teamed up with Morgan (66.5) and Kerle (63.5) to take second overall!

Boys 1000
20. Ty Cali, 2:48.18, PR!
75. Nolan Tavares, 3:02.47

Here's the training for Week 7. JV's, no meet until next Monday the 20th (Paul Davey JV Invitational).

Monday, January 13

Long Distance 4-6x1000 at CV pace, 1 min rest, 3 min rest after last one

2x200 at 2 Mile pace, 2x200 at Mile pace, jog recovery

Mid-Distance & JVs 30 to 40 minute run, 2 sets of core.

Tuesday, January 14

Long Distance 50 to 60 minute long run

Mid-Distance Ladder...2x150 at 400 pace, 1x300 at 800 pace, 2x150 at 400 pace, 3 min rest between each.

Wednesday, January 15

JV’s (anyone not racing vs. OA)

6x300 at 800 pace, 3 minutes rest. 10 minute warmup/cooldown.

Long Distance 30 to 35 minutes easy, 4x100 strides at Mile pace

Mid Distance 20 to 25 minutes easy, 4x50m strides at 600 or 1000 pace

Thursday, January 16

Varsity MD/LD: Oliver Ames Meet (4:30 p.m. start at Reggie)

JV's....day off most likely

Friday, January 17

Long Distance 40 to 50 minute recovery, 2 sets of core

Mid-Distance 30 to 40 minute recovery, 2 sets of core

JV's                          30 minutes including 6 hill sprints on Duffy.

Fr/Soph Meet Results, Workouts for early this week

Here were the results from yesterday's Fr/Soph Large Schools Meet

Girls 600
9. Nia Mainer-Smith, 1:46.07 - was seeded 17th, won her heat and had an SR (Seasonal Record) of over a second
22. Phylicia Dias, 1:51.52 - PR'd by over a second, was seeded in the 30's, took second in her heat

Girls 1000
44. Kiley Quinlan, 3:44.50

Boys 1000
36. Jack Pawlowski, 3:01.25

Boys Mile
43. Ryan Strawbridge, 5:13.88

Monday

JV's - 20 minutes easy, due to the meet on Tuesday

Long Distance - 10 minute extended warmup

5-7x500, 2-2.5 minutes rest. 

500s - first 200 at Mile pace, back straightaway (100m) surge, last 200 back to Mile pace

Example: 6:00 miler (45 seconds per 200, or 22.5 per 100)

10 minute cooldown

Mid-Distance 25 to 40 minutes easy, 3 sets of core

Tuesday

JV's - Meet at Wheaton College starts at 7:30

Long Distance - long run day, 45 to 60 minutes, 3 sets of core

Mid-Distance 3x600 at 800 pace, 5 minutes rest between each

(Can convert 800 target based on your 600 or 1000 meter race results thus far)

Wednesday

Long Distance 35 to 50 minutes including 8 Duffy Hill Sprints

Mid-Distance 30 to 45 minutes easy

JV's - 30 to 40 minute recovery run

Thursday/Friday - TBA based on who’s racing the Northeast Invitational

(Second JV Meet is Friday at 3:30)

Workout for Thursday, Jan 2

JVs - 20 to 30 minutes easy, remember the JV meet is tomorrow at Wheaton College
Varsity LD - 40 minute run including 2 miles at tempo pace
Varsity MD - 10 minute extended warmup, then 6x1 lap (indoor track) at 400 pace, 90 seconds rest