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Iona WOW - "The Tempo"

View All 2010 Brook's ISU Pre-Nationals
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Exactly 2 years after we caught up with Iona College for a fartlek with that years NCAA runner-up team, we are back at Van Cortlandt Park to workout with the Gaels. Led by Ryan Sheridan and Alex Soderberg, 12th and 35th at Terra Haute last year and aided by new-blood Mitch Goose and Ben Lindsay, the team is ready to take a run at the podium again. They have been top 10 every year since 2002 and top 4 five of those years.

Here they do a tempo run, a staple of any major cross country program, ranging from 6-10 miles. Group One's target pace is 5:20 and Group Two is looking to his 5:30 pace. They will running their 'A' Squad this weekend at Brook Pre-Nationals where Flotrack will be streaming the races LIVE.

Music:
Bonita - The Pimps of Joytown
What It Wuz - Aceyalone
Gloria - Echo Screen
Moon Won't Turn - Jupiter One