Another Great STaT Session!
We just wrapped up our third STaT – Strength Track and Trail session. This was the biggest “graduating” class yet (runners who recorded an opening and closing mile). A recap for those of you who don’t know what STaT is:
STaT is a 4 week program that focuses on short distance speed and strength. We do this in the heat of the spring or summer, and start with an opening mile to set a baseline, followed by testing at the end to see how much we improved. Wednesday evenings we do speed work for 30 minutes, and a HIIT style workout for the balance of the 30 minutes. On Saturday mornings, we run intervals on trail.
Results:
Once again, every runner who participated in STaT bettered their time. The average improvement of the group was 6.6% faster, and there was some very impressive improvements from our most improved runners.
| John | 0:14:17 | 0:11:54 | 02:23.0 | 16.7% |
| Nong | 0:11:01 | 0:09:41 | 01:20.0 | 12.1% |
| Lisa | 0:13:13 | 0:11:40 | 01:33.0 | 11.7% |
| Charles | 0:08:54 | 0:07:56 | 00:58.0 | 10.9% |
| Scott | 0:09:58 | 0:08:54 | 01:04.0 | 10.7% |
| Kelly | 0:09:29 | 0:08:34 | 00:55.0 | 9.7% |
| Michelle P | 0:10:52 | 0:09:56 | 00:56.0 | 8.6% |
| Julie | 0:11:25 | 0:10:33 | 00:52.0 | 7.6% |
| Andrea | 0:09:03 | 0:08:25 | 00:38.0 | 7.0% |
| Natalie | 0:08:46 | 0:08:11 | 00:35.0 | 6.7% |
| Sara | 0:10:21 | 0:09:42 | 00:39.0 | 6.3% |
| Whitney | 0:10:40 | 0:10:00 | 00:40.0 | 6.3% |
| Cherell | 0:11:40 | 0:11:01 | 00:39.0 | 5.6% |
| Desiree | 0:08:49 | 0:08:21 | 00:28.0 | 5.3% |
| Denise | 0:11:40 | 0:11:03 | 00:37.0 | 5.3% |
| Brandon | 0:06:57 | 0:06:37 | 00:20.0 | 4.8% |
| Katherine | 0:11:12 | 0:10:48 | 00:24.0 | 3.6% |
| Sean | 0:10:43 | 0:10:21 | 00:22.0 | 3.4% |
| Keli | 0:08:54 | 0:08:39 | 00:15.0 | 2.8% |
| Autumn | 0:11:42 | 0:11:24 | 00:18.0 | 2.6% |
| Michelle W | 0:12:31 | 0:12:12 | 00:19.0 | 2.5% |
| Heidi | 0:09:05 | 0:08:53 | 00:12.0 | 2.2% |
| Pattie | 0:08:19 | 0:08:18 | 00:01.0 | 0.2% |
Great job to all of our runners!
