Dogtown Tempo

Yesterday afternoon the team boarded vans and headed south to the Ohio River bottoms for a 4m-5m progressive threshold run. The men were divided into 2 groups - one starting @ 5:40 and the 2nd starting @ 5:30. The women started at 6:20 for the front group and 6:30 for the 2nd. We were blessed with a slight tailwind which was probably negated by the 83 degree day, but in all fairness....we did get a little push.

The men's front group hit the first half mile in a slowish 2:50, then quickly corrected the pace and rolled nicely from there. After a mile split of 5:33 and a 2 mile split of 10:47, the men finished in 25:58, 25:58, 26:03, 26:11, 26:22, 26:22, 26:30, 26:38, 26:39, 26:41, 26:43 for the first 11 in. The surprise of the day had to be John Latta, who ran a very solid 21:34 for 4 after a 5:40 opening mile.

The women looked very comfortable hitting their splits on their 3-4m tempo....the 3 group ran 19:02, 19:25, 19:25, 19:40, while the 4m group ran 24:12, 24:30, 24:46, 25:27, 25:27, 25:36, 25:43, 25:44, 25:51 and 26:02. Most of the women managed to close the last mile between 5:40-6:10.

Great job, Eagles. Another solid week of training under our belts.....next week: Mile Repeats and the Louisville Cardinal Classic.

Tuesday, September 9th:

Workout:

Women:

12 x 400m @ 77-82, reps 8, 11 @ 5-7 seconds faster.

Rest: 2:40 cycle

The women appear to be recovered well from Saturday's long session. They cruised through today's menu, hitting splits consistently and bouncing right back into their previous rhythm comfortably after each hammer rep. Congrats on a great session, ladies. Well done.

Men:

16 x 400m @ 67-69 for group A, 70-72 for group B w/ 8-11-15 @ 5-7 seconds faster.

Rest: 2:20 cycle for group A, 2:25 for group B.

The men looked very controlled throughout the session, as group 1 cruised through each rep around 68 seconds then dropped to 60-64 for reps 8-11-15. Group 2 looked just as strong, running 70-71's throughout with hammer intervals in the 64-68 range. Congrats an a well-executed session, men. We appear to be right on schedule!

Up Next: 3.5-4m tempo on Friday.

Tunnel Hill / Garden of the Gods

Our annual trip to Tunnel Hill and Garden of the Gods got off to a fantastic start when we awoke to cool, ideal conditions. Before a picnic lunch and sightseeing at Garden of the Gods, there was work to be done. The men's workout consisted of 2-3 x 3 miles @ threshold, while the women were to run 2 x 3 miles @ threshold. The men's front group managed to run their segments in 16:25-16:00-15:53 , while the women managed to run 2 x 3 miles at a much faster pace then they were able to manage 2 x 2 miles the previous year. Up next: 12-16 x 400m on Tuesday!

Stegemoller Classic

The season officially began with the Stegemoller Classic on August 30th. The women's squad made quick work of the field, finishing 1-3-5-6-7-10-11 for a winning score of 18 points. Mary Ballinger posted a 29 second win, covering the 4k layout in 14:20. Allie Shafer crossed next for the Screaming Eagles (3rd, 14:57), followed by Holly Bartelt, Lacy Williams, Adrienne Curtis, Jackie Henderson, and Marcia Weflen. The team's top 5 total time reflected a 48 second improvement over last year's performance.
The men were impressive in their season debut. The Screaming Eagles, behind impressive debut performances for Dustin Emerick, David Goodman and Bryan Phillips, posted marks of 18:53-18:56-18:58-19:00 (Matt Zielske), 19:06 (Rob Roads), 19:09 (Brandon Campbell), 19:19 (Andrew Dixon) to split 13 seconds (1-5) and 26 seconds (1-7). Both teams will compete in the Indiana Intercollegiates at Indiana University on September 19th.