Here is my individual, post-meet analysis for those of you who raced Iona MOC. I’ll post some possible VCP goals for the Mets meet in a few days. Hope you are enjoying the now-alive blog. I’ll do my best to keep it going.
3. Girma Segni 25:13.5. Personal-best time. Great effort! You looked smooth and in control throughout. Nicely done! What was great about this is that you were nowhere near 100 percent physically. So hopefully, big improvements are on the way.
15. David Raucci 25:51.0. A solid effort for you, but not what you were hoping for. You are training hard, and I think you were a little “off.” I think your big-time goals are still well within reach. Keep working hard. The important meets are all ahead, and you have never been fitter or worked this hard at this point in the season.
64. Mike Rolek 26:51.2. Another solid effort, and an important one for this team. I think you are primed for your best season yet. Keep it up, and stay healthy! Train smart and hard, stay positive and remember: you can kick with anyone around you at the end of the race.
78. Adam Vess 27:11.1. A too-fast start led to a too-slow finish. That’s the simple analysis. Digging deeper, I think your training level is very high right now, and has left you at less than 100 percent in terms of racing. That’s OK, but you should be – AND WILL BE –- a lot faster than this. It’s all part of the plan. Expect a big leap of improvement the next time out.
100. Timothy Keegan 27:42.1. Although the time is about a minute off where I expect you to be, your effort was strong and key as our 5th man. Nicely done. Keep up the great work. I think you are slowly adapting to the stresses of college training and racing. Keep it up!
111. Conor Shelley 27:52.0. Way, way off where you should be and where you will be. You are coming along quickly in training. Keep working hard. Keep believing in yourself as much as me and your teammates believe in you.
117. John Keenan 28:06.9. This was another flat effort from you, I know you are capable of about 2 minutes faster than this! You are training really well right now, and preparing mentally. Keep doing what you are doing, and things will start breaking your way. They must!
125. Matt Janczyk 28:18.7. You were only about 10 seconds off your all-time VCP best, which on this day was pretty amazing considering the entire field was a bit off that. Your effort was strong, and you are giving us even more depth than expected. Keep it up and great things will continue to occur.
129. Nick Webster 28:23.2. This was a solid, first-time effort at VCP. You were definitely feeling things out for your first time on the 5-mile course. Aim for about 27:30 (or faster) your next time out. I feel that is definitely doable.
134. Tom Dixon 28:31.5. Similar to Matt Janczyk, I thought this was a solid and positive effort. Your times will come down significantly once we back off training. Trust it, and trust yourself. Good job. Think PR next time out.
144. Joe Tarantello 28:50.8. Ditto T-Dix. Strong effort, and with continued hard work and backing off, the time could drop by 1 minute or more. Keep up the excellent work. Think PR next time out.
149. Kris Geist 29:02.5. All things considered, this was a positive start for you. Your legs are going to be a bit weary from the increase in training, but I expect you to bounce back, and quickly. You need to advance to close to the scoring pack. You can do that!
151. Zak Smetana 29:05.0. This was a strong start to your VCP career. Ultimately, I want you aiming for 27:30 or faster, but for now on this high-volume training, this is a decent start.
173. Tom Williams 30:22.5. Not much to say about this, other than it will get better.
176. Patrick Duggan 30:28.7. Ugh. You wound up in the ambulance after this, so obviously you were affected by the conditions; perhaps you entered the race a bit tired and dehydrated. Either way, I’m glad you are OK. We’ll have you lay low for a few days before resuming normal training.
General comments: We’re sticking to the plan, men. Continued hard work will lead us to where we want to go. We’ll back off slightly for Mets (not much) and hopefully see some big leaps in racing times on Friday, October 5. I’m proud of the work you guys are putting in; we are going to maintain this level, and then gradually back off in the volume. Remember: The entire season is still in front of us. September meets are not that important in the overall scheme of things; kind of like spring-training baseball. The “regular season” starts in October. Let’s be ready to make it great.
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