MITHACAL MILERS track workout Tuesday, 1/13 at 7:00 PM (EARLIER!) in Barton Hall

Group Runs & Workouts
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This is our final week with Barton to ourselves, so we’ll once again meet at 7:00 PM at the eastern doors facing Teagle Hall. Next week, we’ll have to go back to meeting downstairs on the other side of the building.

Congrats to those who ran the mile at the January Jicker yesterday—I saw some fine races! Runners from our group include:

Place Name Age Team Time
1 Alexander Simpson M23 Unattached 4:25
3 Alexander Evans M24 Unattached 4:36
6 Patrick Milano M36 Unattached 4:48
7 Scott Weeks M53 Groton Project TC 4:51
10 Ryuki Yamasaki M23 Unattached 5:09
20 Hailey Whetten W31 Unattached 5:29
22 Jason Jenks M29 Groton Project TC 5:40
26 Liz Hartman W43 Unattached 5:47
28 Steven Vanek M54 Unattached 6:10
31 Katherine Durrant W52 Unattached 6:14
38 James Dean M53 Unattached 6:32
40 Bill Begeal M55 Unattached 6:43
41 Kimberly Jackson W57 Unattached 6:44
42 Annaliese Granroth W13 Unattached 6:50
45 Ken Hodges M72 Unattached 7:05
47 Teresa Vanek W52 Unattached 7:09
60 Joseph Sullivan M68 Unattached 9:05
61 James Miner M77 Unattached 9:35

Since these folks will be recovering from the race and some are gearing up for next Saturday’s Hartshorne Masters Mile (men 40+, women 30+) and next Sunday’s USATF Niagara Indoor Championship , we’ll have easier and harder workouts again.

Workout

  • Racing or recovering: 8-12 by 200m at R pace, with 200m recoveries. This is intentionally simple and requires only a quick glance at the workout card to determine your R pace. The goal here is to come out of the workout feeling strong, fast, and ready to race.

  • Everyone else: If you’re neither racing nor recovering, the workout will be two sets of this combination—here’s the workout card:

    • 2 by 200m at R pace, with 200m jogs. These are fast and will feel easy on the first set.
    • 2 by 1000m at T pace, with 1-minute rest after each one. These are on the slow side but have little rest.
    • 2 by 200m at R pace, with 200m jogs. You’ll be going into these less fresh.

The goal is to have the T pace work be about 8% of your weekly mileage. If your mileage is below 20 miles per week, switch the 1000m for 800m for the longer reps and do only 1 by 200m for the faster reps.

Any questions?

See you Tuesday night!

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