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)