Since the Cornell track team is back to its regular schedule, we’ll return to meeting downstairs on the west side of Barton Hall (facing the Statler Hotel) at 7:15 PM to get changed and chat, with the warmup and workout explanation starting at 7:20 PM and everyone heading upstairs to the track at 7:30 PM. DO NOT RUN ON THE TRACK BEFORE 7:30 PM!
Congratulations to everyone who ran Hartshorne on Saturday! There were some great performances by our crew, not the least of which were Alexander Simpson and Patrick Milano rabbiting the Men’s Elite A and Elite B heats. Our finishers included:
| Place | Name | Age | Time |
|---|---|---|---|
| 13 | Patrick Boyle | 42 | 5:17.37 |
| 15 | Kenny Makosch | 50 | 5:24.37 |
| 16 | Chelsea Benson | 43 | 5:25.78 |
| 19 | Anne Riordan | 41 | 5:29.52 |
| 24 | Scott Dawson | 52 | 5:32.45 |
| 25 | David Kania | 45 | 5:32.47 |
| 31 | Liz Hartman | 43 | 5:43.71 |
| 39 | Casey Carlstrom | 66 | 5:57.06 |
| 40 | Steve Jesch | 56 | 6:01.79 |
| 41 | Keith Eggleston | 66 | 6:02.19 |
| 46 | Katherine Durrant | 52 | 6:15.98 |
| 50 | James Dean | 53 | 6:25.54 |
| 52 | Meng Wang | 41 | 6:28.69 |
| 53 | Laura Morse | 45 | 6:30.55 |
| 55 | Bill Begeal | 55 | 6:34.14 |
| 58 | Melissa Weiner | 48 | 6:37.74 |
| 64 | Ken Hodges | 72 | 6:58.07 |
| 65 | Teresa Vanek | 52 | 7:04.03 |
| 70 | Laura Helmerick | 66 | 7:20.87 |
| 71 | Tonya Engst | 58 | 7:22.62 |
| 74 | Amy Dawson | 52 | 7:46.42 |
| 79 | Joseph Sullivan | 68 | 8:58.88 |
| 82 | James Miner | 77 | 9:24.44 |
Workout
For the workout this week, we’re going to do a Two-Rung Up-Down Ladder, with two reps at each distance. Those with less than 20 miles per week can drop the second 600m.
- 2x200m at R pace, 200m recoveries
- 2x400m at R pace, 400m recoveries
- 2x600m at I pace, 400m recoveries
- 2x400m at R pace, 400m recoveries
- 2x200m at R pace, 200m recoveries
I’ve enhanced my TrackPace workout builder so you can now enter your weekly mileage (expand the VDOT section if necessary), and it will automatically drop the second 600m if the fast reps would be much more than the target 8% (technically, it lets you go to 10%). The workout card layout is also much cleaner, if still not polished. So please, click the workout link and let me know how it works.
Kids’ Workout
Lizzy Rayle (@LizzyR) is away this week and next, but Meng Wang (@mwang) has volunteered to step up and work with the kids this week along with Lizzy’s high school helpers. We need another parent or other volunteer to help out next week as well—see me or message Lizzy.
Any questions?
See you Tuesday night downstairs in Barton!
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.)