A Few Photos From Recent Spider Workouts

A few photos from recent workouts by the University of Richmond Track & Field Teams...

Coach Lawson talks with Anne O'Toole and Meaghan McGovern at the St. Christopher's School Indoor Track & Field Facility. Within 1 mile of our campus, it's a welcome place to workout during the winter months.

Coach Lambert watches Kelsey McKenna as she practices.

Distance runner Levi Grandt is a blur as he and Conor Phelan stretch out their legs following a distance run... It's nice to be able to workout in a t-shirt and shorts on the St. Christopher's Indoor Track.

The 200M indoor track offers 8 sprint lanes and 6 oval lanes...

Andrew Benford and Kyle Ragan work on steeple drills...

Bell Isle in Richmond is a great place to run. The 54 acre island connects with several other trails, including the well known Buttermilk Trail.

From the parking lot off Canal Street you cross the unique foot bridge to access the island. In the background NCAA Qualifiers and school school record holders Amy Van Alstine and Nicol Traynor warm-up for a hard workout on the Bell Isle trails.

The foot bridge to Bell Isle.

The James River as it flows through the city of Richmond. In the background you can see Hollywood Falls a well know area to kayak and canoe... and fish.

2010 NCAA Cross Country Championship qualifier, Amy Van Alstine and 2009 NCAA Track & Field Championship qualifier Nicol Traynor as they progress through their threshold run on Bell Isle. Van Alstine (16:36) and Traynor (16:17) specialize in the 5K on the track although Traynor also holds the school record in the 3K steeple (10:27).

Matt Llano (2010 All-American-10K) and Andrew Benford (2010 A-10 Cross Country Champion) hammer along the James River.

Jon Wilson in form during a hard workout on Bell Isle. Although there are numerous trails throughout the island, the primary loop for hard workouts is roughly 1 mile of smooth trail.

Levi Grandt with the James River beside him.

Levi on one of the Bell Isle trails...

The north end of Bell Isle offers another great view of the James River.

Jon Wilson getting it done...

The Bell Isle Rolling Milling and Splitting Manufactory operated from roughly 1815 through 1900. From a sign at the sight: "Through the arched doorways mules pulled carts of scrap iron from England. Water powered the machinery. European immigrants and slaves provided the labor. The nails, wire and horse shoes were famous throughout the South."

Amy Van Alstine on the South side of Bell Isle.

Nicol Traynor passing the old factory...

Jon Wilson and Levi Grandt begin their warm-down.

Jon and Levi...

Jon and Levi....

The upper part of Hollywood Rapids...

Matt Llano, Andrew Benford and assistant men's coach, Jon Molz (UR '08) warm-down.

Llano, Benford and Molz...

Photo of the nail factory...From Wikipedia: "The island served as a prison for Union soldiers during the American Civil War. Between 1862 and 1865, the island was home to about 30,000 POW's and as many as 1,000 died. The nail factory was re-opened after the civil war and remained in operation until 1972. "

Amy Van Alstine and Nicol Traynor on the bridge.

The rapids on the James River.

Downtown Richmond on the left of the photo.

BANDY FIELD PARK

Map of Bandy Field Park located next to the University of Richmond campus.

Ryan Lee, Conor Phelan and Chris York at the start of a workout at Bandy Field.

Matt Llano, Andrew Benford, Levi Grandt, Chris York, Jon Wilson, Conor Phelan and Ryan Lee running in Bandy Field Park.

Same order as photo above...

Matt Llano and Andrew Benford.

Hill repeats next to Bandy Field Park. Tim Quinn leading the pack...

Jog down as recovery...

One of many hill repeats on this day...

Andrew Benford has steam coming off his body following the workout on this cool, crisp morning.