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.
@workouts Results are posted for last night’s time trial. Great running by 65 runners, the most ever in one of our time trials! Big thanks to @heathercobb3 for helping me time and to everyone else who pitched in to push buttons for backup timing. (We did have to fall back on the video in heat 3, so it was absolutely worth it.)
So remember, as much as these were excellent performances, this wasn’t a race and many people didn’t have head-to-head competition. The goal was to give you an effort you can use to calculate your Jack Daniels paces in the workout calculator I’ll provide for each workout.
When you’re running the mile at the January Jicker meet on Jan 11 or Hartshorne Masters Mile on Jan 17, I think everyone will be able to take at least a few seconds off with the extra competition and psychological push from race conditions. Let’s see what you can do in those races!
Hey Adam:
I’m curious about the indoor track mile and how this actually translates to a real mile outside as I believe the 400m track is about 9 meters shorter than an outside mile. My Garmin watch was recording that 8 laps was .74 miles not 1 mile. I’d love an explanation of this as some club members were just saying that the GPS doesn’t work well insure of Barton Hall, however the time displayed was correct but not the mileage.
Thanks for clarification on this.
Veronica
The mile is 1609 meters, so it’s 8 laps plus 9 meters inside (in lane 1) or 4 laps plus 9 meters outside (again in lane 1).
GPS watches have a hard time getting a good satellite lock indoors, so you can’t trust anything they say about indoor distance. The time will be fine, though.
I’ll second that about the GPS, but have noticed that the visual accuracy from my COROS Pace 3 is so much better than the Apple Watch 8 I used to have. Here’s two images for comparison, top one is the COROS. It’s a big difference, and the COROS is pretty spot on with the mileage (last night’s splits were recorded between .11 and .12 miles, which is still shy of 200m but not by much.
I use the Indoor Track setting on my Garmin with the auto lap function off and get reasonable indoor accuracy. Mine recorded .98 for last nights mile. But some models don’t have the indoor track option. I’ve also found it’s more accurate if you consistently run in lane 1.
