4x1600

10/26/2010-This is a workout I got from my college coach. It is a very high intensity workout. It is a workout that I feel can give a team a lot of confidence. We had a lot of improvement in our times from last year to this year.

This years results.
1600 1600 1600 1600 avg
Javier Ceja 04:36.0 04:35.0 04:33.0 04:30.0 04:33.5
Daniel Sorenson 04:40.0 04:37.0 04:36.0 04:37.0 04:37.5
Mike Baxter 05:04.0 05:01.0 05:04.0 05:04.0 05:03.2
Juan Jimenez 05:13.0 05:09.0 05:10.0 05:11.0 05:10.7
Josh Nilles 05:13.0 05:10.0 05:12.0 05:10.0 05:11.3
Morgan Peterson 05:10.0 05:10.0 05:14.0 05:16.0 05:12.5
David Parry 05:09.0 05:12.0 05:16.0 05:17.0 05:13.5
Kyle Bogda 05:16.0 05:10.0 05:12.0 05:16.0 05:13.5
Matt Brown 05:46.0 05:42.0 05:35.0 05:17.0 05:35.0
Derek Kruger 05:46.0 05:42.0 05:51.0 05:38.0 05:44.3
Jason Pfoutz 06:20.0 06:19.0 06:12.0 06:11.0 06:15.5
1600 1600 1600 1600 avg
Kelsi Beam 05:53.0 06:03.0 06:12.0 05:47.0 05:58.8
Payton Hartman 05:54.0 06:04.0 05:59.0 06:01.0 05:59.5
Sabrina Lee 06:11.0 06:11.0 06:01.0 05:47.0 06:02.5
Ashley Huizar 06:12.0 06:11.0 06:12.0 06:05.0 06:10.0
Erin Loeffler 06:30.0 06:24.0 06:13.0 06:07.0 06:18.5
Lizette Guzman 06:30.0 06:27.0 06:41.0 06:40.0 06:34.5
Ashely Martinez 06:55.0 06:54.0 06:51.0 06:47.0 06:51.8
Sonia Fuentes 07:13.0 06:50.0 07:27.0 06:50.0 07:05.0
Torey Fry 03:38.0 03:36.0 03:35.0 03:40.0 03:46.0

Top times list
McPherson Men Average Year
1 Javier Ceja 04:33.5 2010
2 Daniel Sorenson 04:37.5 2010
3 Mike Baxter 05:03.2 2010
4 Mike Baxter 05:06.5 2009
5 Kyle Smith 05:08.0 2009
6 Kyle Bogda 05:10.7 2010
7 Juan Jimenez 05:10.7 2010
8 Josh Nilles 05:11.2 2010
9 Morgan Peterson 05:12.5 2010
10 David Parry 05:13.5 2010
11 Shaun Griffin 05:19.0 2009
12 David Parry 05:23.5 2009
13 Matt Brown 05:35.0 2010
14 Derek Kruger 05:44.3 2010
15 Matt Brown 06:04.5 2009
16 Jason Pfoutz 06:15.5 2010
17 Dan Meibaum 06:21.3 2009
18 Zach Dowling 06:42.3 2009
19 Fred Miller 06:50.7 2009
20 David Johnson 06:56.5 2009

McPherson Women avg year
1 Payton Hartman 05:59.5 2010
2 Sabrina Lee 06:02.5 2010
3 Ashley Huizar 06:10.0 2010
4 Erin Loeffler 06:18.5 2010
5 Liz Guzman 06:34.5 2010
6 Katie Logan 06:40.7 2009
7 Ashley Martinez 06:51.8 2010
8 Paula Carpenter 06:59.0 2009
9 Kati Beam 06:59.8 2009
10 Torey Fry 07:01.8 2009
11 Krissa Fuentes 07:03.3 2009
12 Sonia Fuentes 07:05.0 2010
13 Katey Taylor 08:12.5 2009
14 Kelsi Beam 5:58.75* 2010

mixed reps

across the lake on a perfect day at Lakeside Park

We did a mixed rep workout today and the group nailed it. I was very pleased with how we looked. We executed on all of the points I brought up during the meeting about what we need to work on during the race. This was probably the most confusing workout I have ever written in that the distances and paces jumped all over the place throughout the workout. The kids handled it very well. We only had one slight goof on one of the rest periods which was not a big deal. We need to keep on this path things are looking very good for the next two meets. our next workout will be in Salina on the KCAC Championship course.