Good day, runners! This week’s workout is a mile time trial at your top speed, which we’ll use as a recent race effort to determine Jack Daniels training paces. Everyone who wants to participate in the time trial must register in advance! for timing purposes. Remember, this is a diagnostic effort, not a race! If you can’t make the time trial, feel free to run 1 mile at your race pace on your own sometime soon. 1 mile is 1609 meters, so start back from a standard track starting line by 9 meters.
Please, please don’t leave registration until Tuesday evening because I need time to assign and print the name tag stickers we’ll use for timing.
As always, we’ll meet downstairs at 7:15 PM and start the dynamic warmup at 7:25 PM, after which I’ll announce who’s in which heat. Heats will run slow to fast.
Here’s how everything will work:
-
Before warmups (lunges, leg swings, and 10 minutes of jogging), each person must get a pre-printed sticker from Heather. It will have your name, number, and QR code on it—please put it on your left chest like a name tag.
-
Once we’re done with the 10 minutes of jogging, each heat will then proceed along the following lines:
-
Heat 1 will assemble at the starting line and run 200m at 5K race pace. The goal is to get your heart rate closer to the max it will hit in the time trial so you have the full benefit of the higher heart rate earlier in the race-pace effort. It should also clear some jitters. And hey, this is training.
-
Heat 1 will start. I’ll have the big clock at the start/finish so you can check your lap splits—remember, even or slightly negative splits always work best, so don’t go out too fast.
-
As you finish, line up against the equipment cage in order of finish and stay there until we’ve scanned your QR code. One timer will record times; another will capture places by scanning. We’ll also have a video backup if you’re unsure where you finished.
-
While we’re scanning finish order numbers and making sure our results are right, Heat 2 will assemble, and once the timers are done, will go into their 200m pickup before starting their heat.
-
-
Before and after your heat, jog in the opposite direction on the outside of the track to stay warm or get some extra miles. And cheer for everyone else!
-
Once our final heat is done and has gotten some cooldown jogging in, we’ll do the strength and mobility exercises as a group—those are particularly important after hard efforts.
Kid’s Workouts
The FLRC Family Running Program continues with game-based running activities for children ages 5–11. Parents, please check in with Lizzy Rayle (@LizzyR) before participating in the adult workout—remember this is not drop-off daycare! Kids may not play on the jumping mats.
Any questions? See you Tuesday!
Resources
- Administration: You must be an FLRC member and sign the waivers!
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator
- FLRC Calendar: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)
