The MITHACAL MILERS workouts are growing—we were around 40 people last week. This week is a little different. So we can determine our Jack Daniels’ paces and split into groups for future training, everyone needs to run a mile at their current race pace. As such, this week’s workout will be a mile time trial. This is a diagnostic effort, not a race! Please arrive 10-15 minutes early so you have time to change—you don’t have to sign in at the desk anymore. The warmup starts at 7 PM.
Please enter your name and predicted time in Webscorer so I can manage the timing. (Really! Everyone has to be in Webscorer before we can start.) We’ll be running at least three heats, seeded by time (slow to fast, as in our meets). The predicted mile time is just for heat assignment purposes—feel free to guess.
I won’t be able to facilitate an injury recovery session this week, but Kate McCormick will again be leading kids 7–11 in running games—more info . The weather kept some people away last week, but she could use a few more kids to make a coherent group. So parents, please come!
You must be an FLRC member to run in Barton Hall over the winter, including at these workouts — join or renew today if necessary. Everyone must also sign an online waiver once for 2022. It’s the same as for the FLRC group runs, so if you’ve signed that one this year, there is no need to do so again—check Webscorer to see if you already signed. )
Once the time trial heats are done and everyone has had 10 minutes of jogging, we’ll reconvene to do a strength and mobility routine. Bring a yoga mat or towel—the track surface is hard on bare skin.
Any questions?
Resources
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings , then 10 minutes of jogging
- Cooldown: At least 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator