Live from His & Hers

Zach made his Steeplechase debut an interesting one by hitting a late barrier and taking a tumble, but got up and finished strong in 11:20, while Peter ran a greatly improved race in 11:27.

Jake E anchored the 4x4 in a solid 58, about the same as Connor and Ricardo.

Kelsie ran very uneven splits, but still managed to run 5:43 in the 1500.  In the 1600, Alex ran an excellent race to finish close to Justin's 4:46, running 4:48.

Canandaigua!

Great job by the boys today, to win the final two relays and take the meet over Canandaigua!  As promised, the 4x800 splits are included below, with all of the other splits from the meet.  I hope it stays readable after pasting...

1500						Splits			(400 pace)
Val	1:16	2:33	3:52	4:50.6		1:16	1:17	1:19	1:18
Katie	1:25	2:55	4:28	5:33.9		1:25	1:30	1:33	1:28
Natalie	1:25	2:55	4:28	5:33.1		1:25	1:30	1:33	1:27
Ashlynn	1:27	3:08	4:55	6:12.6		1:27	1:41	1:47	1:43
Kara	1:32	3:16	5:03	6:16.1		1:32	1:44	1:47	1:37
Rachel N	1:42	3:28	5:17	6:32.9		1:42	1:46	1:49	1:41
Rachel B	1:42	3:30	5:20	6:37.8		1:42	1:48	1:50	1:44
1600						Splits
Alex M	1:16	2:31	3:45	4:54.8		1:16	1:15	1:14	1:10
Zach	1:16	2:31	3:46	4:58.6		1:16	1:15	1:15	1:13
John	1:17	2:32	3:47	4:59.3		1:17	1:15	1:15	1:12
Kevin	1:17	2:32	3:49	4:59.5		1:17	1:15	1:17	1:11
Aaron	1:18	2:35	3:54	5:11.9		1:18	1:17	1:19	1:18
Steven D	1:18	2:35	3:56	5:21.9		1:18	1:17	1:21	1:26
Jake	1:18	2:32	3:48	5:01.0		1:18	1:14	1:16	1:13
Phil	1:19	2:36	3:58	5:25.6		1:19	1:17	1:22	1:28
Brian	1:19	2:36	3:59	5:29.9		1:19	1:17	1:23	1:31
Alex C	1:19	2:36	3:54	5:17.4		1:19	1:17	1:18	1:23
Ray	1:18	2:36	3:58	5:25.3		1:18	1:18	1:22	1:27
Ben	1:19	2:35	3:54	5:18.3		1:19	1:16	1:19	1:24
Dice	1:19	2:36	4:09	5:35.8		1:19	1:17	1:33	1:27
Justin T	1:21	2:46	4:15	5:41.5		1:21	1:25	1:29	1:26
Nick T				6:51.1		0:00	0:00	0:00	6:51
800						800
Val	1:09	1:17	2:26.3			Justin R	1:08	1:03	2:11.9
Julia	1:15	1:19	2:34.4			Alex M	1:09	1:04	2:12.9
Alyssa	1:16	1:19	2:35.1			Connor	1:09	1:05	2:13.6
Nanaka	1:18	1:28	2:45.6			Jake	1:11	1:14	2:25.8
Alison	1:23	1:38	3:01.6			Alex C	1:14	1:17	2:30.2
						Ben	1:12	1:13	2:24.7
						Phil	1:14	1:14	2:28.1
						Noah	1:15	1:14	2:29.7
						David	1:21	1:23	2:43.4
3000
Alaina	1:21	1:29	1:32	1:32	1:33	1:34	1:32	0:41	11:14
Claire	1:22	1:36	1:43	1:43	1:47	1:44	1:37	0:43	12:15
Kelsie	1:22	1:36	1:44	1:43	1:47	1:43	1:38	0:43	12:16
3200
Zach	1:25	1:23	1:17	1:21	1:20	1:23	1:26	1:18	10:53
John	1:25	1:23	1:19	1:24	1:24	1:27	1:27	1:22	11:11
Peter	1:25	1:24	1:19	1:25	1:27	1:28	1:28	1:23	11:19
Jacob D	1:26	1:26	1:28	1:30	1:30	1:29	1:27	1:18	11:34
Aaron	1:26	1:26	1:28	1:30	1:30	1:29	1:28	1:23	11:40
Ray	1:27	1:26	1:28	1:34	1:36	1:36	1:36	1:01	11:44
Brian	1:26	1:27	1:30	1:36	1:36	1:35	1:33	1:27	12:10
Dice	1:27	1:26	1:30	1:36	1:36	1:35	1:33	1:28	12:11
4x400
Julia	1:09.1	1:09.1
Colleen	2:15.2	1:06.1
Fiona	3:20.0	1:04.9
Val	4:22.4	1:02.3
Justin	0:55.7	0:55.7		Dylan	01:02.2	1:02.2
Ben G	1:52.6	0:56.9		Noah	02:07.3	1:05.1
Connor	2:47.7	0:55.1		Alex C	03:12.8	1:05.5
Ethan	3:44.1	0:56.4		Ben T	04:18.4	1:05.6
4x800
Alaina	1:18.6	2:41.1	1:18.6	2:41.1		Nanaka	1:18.8	2:42.6	1:18.8	2:42.6
Natalie	3:58.0	5:26.2	1:16.9	2:45.2		Kara	4:11.8	5:52.9	1:29.2	3:10.3
Katie	6:48.3	8:13.5	1:22.0	2:47.2		Rachel B	7:32.8	9:14.4	1:39.8	3:21.5
Val	9:26.9	10:50.4	1:13.4	2:37.0		Claire	10:43.1	12:10.4	1:28.7	2:56.0
Alex M	1:06.3	2:14.0	1:06.3	2:14.0		Peter	1:07.0	2:21.2	1:07.0	2:21.2
Kevin	3:19.0	4:31.2	1:05.1	2:17.2		Steven	3:30.5	4:54.1	1:09.3	2:32.9
Jake E	5:34.5	6:48.3	1:03.4	2:17.2		John	6:08.8	7:24.6	1:14.7	2:30.5
Justin R	7:56.9	9:04.8	1:08.6	2:16.5		Zach	8:35.9	9:44.8	1:11.3	2:20.1
Jacob D	1:09.8	2:27.8	1:09.8	2:27.8		Aaron	1:10.1	2:29.3	1:10.1	2:29.3
Nick T	3:56.3	5:32.2	1:28.5	3:04.4		Justin T	3:47.5	5:10.0	1:18.2	2:40.7
Phil	6:44.5	8:03.4	1:12.2	2:31.1		Dice	6:26.4	7:52.1	1:16.4	2:42.1
Tristan	9:12.2	10:23.9	1:08.8	2:20.6		Ray	9:07.7	10:32.5	1:15.7	2:40.5
Brian	1:09.3	2:31.8	1:09.3	2:31.8
David	3:55.6	5:18.6	1:23.9	2:46.9
Nick S	6:37.9	8:06.1	1:19.2	2:47.4
Connor	9:22.0	10:49.4	1:15.9	2:43.3

Today's Meet (and last Wednesday)

It should be an exciting meet for the boys today - against Canandaigua at the Webster Thomas track.  The distance team has to be flawless and earn a 32-0 win in the 1600, 800, 3200 and 4x800, as well as contribute to a win in the 4x400 relay, in order for the team to get the 71 points needed for a dual meet win.

The girls had a chance to knock off Canandaigua, despite their top-notch distance team, but it looks like injuries will prevent a serious challenge.

Today's meet could be closer than last Wednesday's 72-69 victory over Thomas.  The scouting report had only showed 58 highly likely points, but with good performances, other points were available.  The distance team did a great job of grabbing those available points.  In the 1600, Justin turned on an incredible kick to run a 63.6 last lap and a 4:45.6 overall for the win.  In the 800, Justin came back with another fierce kick and teamed with Alex to go 1-3 and double the expected 3 points.  The 3200 was expected to be all Thomas, as 3 runners had bested Zach's big PR of a week ago.  But Josh couldn't keep up early on, then Kevin dropped off, leaving Zach and Keith.  Zach's 69 second last 400 was good enough for the win in 10:28, meaning only 2 relay wins were needed.

We got the first relay win when Thomas messed up their second hand-off in the 4x100.  Thomas's studly sprinter got by Ethan in the last leg of the 4x400, setting up a showdown in the 4x800.  Peter led of with a nice 2:13.9 and John just about kept pace on the second leg.  Justin, coming off the 4x4, went out in 67, but came back in 62.6 to give Alex a 3-second lead.  Although the Thomas anchor caught him at the 200m mark, Alex held him off and by the 550m mark it was clear that their anchor was tying up, and Alex opened things up for the win.

The girls meet was just as exciting, with points leaking and being recaptured, until Val anchored the 4x400 relay to clinch the meet by a 72.5 to 68.5 score.

Back From Easter Vacation?

OK, I've been quite remiss in posting and keeping folks up to date on the WDR action.  So, I will try to get caught up over the next few days.  Where to start?  Well, I guess let's first look ahead, since we have a busy week in front of us.  The schedule includes:

Wed, 4/25 - 4:30pm Dual Meet vs. Canandaigua @ Thomas
Fri, 4/27 - 4:30pm JV Meet @ Gates-Chili - not sure which other schools will be there
Sat, 4/28 - 10:00am His & Her Invitational @ Penfield

The His & Her meet is limited to two entries per event - everyone else will be competing in the JV meet on Friday.  I think we will be short-handed on Saturday because several musicians will be off on a trip.  This may allow some promotions to Varsity for the day.

The other thing to keep an eye on this week is the weather.  After a nasty day for the Webster Invite on Saturday (more on that meet later), we woke up to snow this morning.  We'll have to play it by ear for practice today, then hope for some improvement by Wednesday!

Easter Vacation

Since a few of you are on vacation this week, I am suggesting some workouts to do on your own.  Ideally, it would be Mon, Wed, Fri, but you may adjust as your travel schedule requires.  The goal is to run 6 of the 7 days, with 3 workout days and 3 easier days.

Suggested workouts:
Mon - 2 x (1000 at 5K race pace, 3.5 min recovery; 600 at 2 mile race pace; 3 min recovery; 400 at mile race pace, 2 min recovery, 200 at mile race pace) with 4-5 min recovery between sets.
Wed - 2 x 9 min T with 2 min Easy in between
Fri - 10 x 400 (mile race pace) with 200 jog recovery after each

These may or may not be the same workouts that the team is doing at practice.

Penfield Splits

Not sure how the formatting will work out, but again I am just doing a quick cut and paste from my spreadsheet.

Congrats to Kevin for what is probably his first varsity point with the 3rd place in the mile, and to Justin for the win, with an incredible 66 for the last 400.  In the 800, Jake E had the most impressive improvement over last year (7 seconds), while the girls had a tight race behind Alaina.  Zach ran a very smart, then gutsy, race in the 3200 to win with a 33? second improvement over last year.  In the 3000, Natalie and Claire came close to their PRs from indoor, which is good for a windy day.

The 4 x 800 relays were not quite as close as they could have been without so much last-minute juggling due to no-shows and an early departure, but the average margin of victory was just 6 seconds for the paired relays, with two of the three pairs having late lead changes or challenges.

400						400
Emma	65.6
Colleen	68.1					Connor	57.5
Julia	68.9					Ethan	59
Megan	78.9					Noah	62.8
1500						Splits			(400 pace)
Val	1:18	2:40	4:05	5:07		1:18	1:22	1:25	1:23
Alaina	1:19	2:47	4:18	5:24		1:19	1:28	1:31	1:28
Katie	1:27	3:07	4:44	5:50		1:27	1:40	1:37	1:28
Kara	1:32	3:14	5:00	6:11		1:32	1:42	1:46	1:35
Ashlynn	1:36	3:24	5:15	6:42		1:36	1:48	1:51	1:56
Rachel	1:51	3:49	5:50	7:14		1:51	1:58	2:01	1:52
1600						Splits
Justin R	1:15	2:32	3:46	4:52		1:15	1:17	1:14	1:06
Kevin	1:16	2:34	3:54	5:10		1:16	1:18	1:20	1:16
Ben	1:16	2:37	3:59	5:21		1:16	1:21	1:22	1:22
Alex C	1:18	2:44	4:12	5:34		1:18	1:26	1:28	1:22
Dice	1:20	2:50	4:24	5:54		1:20	1:30	1:34	1:30
Justin T	1:21	2:52	4:27	5:57		1:21	1:31	1:35	1:30
Nick S	1:33	3:12	4:57	6:29		1:33	1:39	1:45	1:32
Aaron	1:17	2:39	4:04	5:28		1:17	1:22	1:25	1:24
800						800
Alaina	1:13	1:25	2:38.0			Justin R	1:12		2:17.0
Emma	1:23	1:22	2:45.1			Alex	1:12	1:05	2:17.0
Alyssa	1:23	1:23	2:45.5			Kevin	1:14	1:10	2:24.0
Colleen	1:23	1:23	2:46.0			Aaron	1:15	1:16	2:31.0
Kara	1:28	1:38	3:05.9			Jake E	1:14	1:08	2:22.0
Ashlynn	1:31	1:49	3:20.0			Ben	1:15	1:18	2:33.0
						Alex C	1:16	1:16	2:32.0
						Dice	1:19	1:24	2:43.0
						Noah	1:18	1:20	2:38.0
						Justin T	1:20	1:27	2:47.0
						David	1:22	1:29	2:51.0
						Nick T	1:27	1:33	3:00.0
3000
Natalie	0:39	1:29	1:41	1:38	1:42	1:43	1:42	1:27	12:01
Claire	0:39	1:29	1:41	1:38	1:42	1:43	1:42	1:27	12:01
3200
Zach	1:27	1:24	1:16	1:18	1:17	1:21	1:24	1:17	10:44
John	1:27	1:25	1:18	1:23	1:23	1:24	1:25	1:19	11:04
Steven	1:27	1:26	1:23	1:28	1:30	1:29	1:31	1:29	11:43
Ray	1:28	1:26	1:29	1:32	1:31	1:34	1:36	1:30	12:06
Jacob D	1:32	1:22	1:29	1:32	1:31	1:32	1:29	1:21	11:48
4x400
Julia	1:12.0	1:12.0
Morgan	2:24.2	1:12.2
Emma	3:36.4	1:12.2
Val	4:48.9	1:12.5
Adam	0:59.5	0:59.5		Noah	01:01.8	1:01.8
Juan	2:05.0	1:05.5		Aaron	02:09.4	1:07.6
Keviin	3:08.3	1:03.3		Alex C	03:16.3	1:06.9
Jake E	4:11.5	1:03.2		Dylan	04:17.1	1:00.8
4x800
Alaina	1:18	2:44	1:18	2:44
Alyssa	4:04	5:29	1:20	2:45
Val	6:47	8:12	1:18	2:43
Julia	9:36	11:08	1:24	2:56
Katie	1:24	2:57	1:24	2:57		Kara	1:29	3:08	1:29	3:08
Megan	4:27	6:10	1:30	3:13		Ashlynn	4:44	6:31	1:36	3:23
Emma	7:39	9:11	1:29	3:01		Claire	7:57	9:25	1:26	2:54
Morgan	10:42	12:14	1:31	3:03		Natalie	10:52	12:19	1:27	2:54
Alex M	1:05	2:13	1:05	2:13
Connor	3:17	4:31	1:04	2:18
Peter	5:38	6:53	1:07	2:22
Justin R	8:00	9:10	1:07	2:17
Zach	1:08	2:21	1:08	2:21		John	1:11	2:30	1:11	2:30
Aaron	3:36	4:53	1:15	2:32		Jake E	3:45	5:07	1:15	2:37
Ray	6:10	7:39	1:17	2:46		Alex C	6:26	7:49	1:19	2:42
Steve	8:56	10:17	1:17	2:38		Kevin	9:02	10:17	1:13	2:28
Ben	1:13	2:34	1:13	2:34		Jacob D	1:13	2:35	1:13	2:35
Nick T	4:03	5:39	1:29	3:05		Justin T	3:57	5:26	1:22	2:51
David	7:02	8:31	1:23	2:52		Nick S	6:50	8:23	1:24	2:57
Dice	9:50	11:19	1:19	2:48		Noah	9:43	11:06	1:20	2:43