Congratulations to everyone in the MITHACAL MILERS training group who ran the Hartshorne Masters Mile on Saturday. We had some great races and excellent times, and everyone enjoyed watching Michelle Rohl break (unofficially, as yet) the American record for W55-59 for the indoor mile in 5:16.70. Bella Burda did a great job of pacing Michelle through the first 1200m and then Michelle brought it home in style while the crowd went wild. Next up for her is the W55 world indoor mile record of 5:07.
| Rank | Name | Age | Time | AG Time | Age Pct |
|---|---|---|---|---|---|
| 5 | Scott Weeks | 50 | 4:51.76 | 4:15.21 | 87.23% |
| 7 | Dan Timmerman | 42 | 4:52.89 | 4:36.82 | 80.42% |
| 10 | Ian Golden | 45 | 4:56.33 | 4:29.64 | 82.56% |
| 14 | Tristan Lambert | 46 | 5:10.88 | 4:42.87 | 78.69% |
| 15 | Roger Moseley | 48 | 5:13.16 | 4:44.95 | 78.12% |
| 16 | Michelle Rohl | 57 | 5:16.70 | 4:09.60 | 100.81% |
| 17 | Dave Kania | 42 | 5:22.98 | 5:05.25 | 72.92% |
| 19 | Peter Frazier | 44 | 5:29.96 | 5:11.85 | 71.38% |
| 25 | Brian Lee | 50 | 5:39.28 | 4:56.77 | 75.01% |
| 26 | Robert White | 53 | 5:45.36 | 5:02.09 | 73.69% |
| 27 | Keith Eggleston | 63 | 5:48.39 | 4:40.22 | 79.44% |
| 28 | Steven Vanek | 51 | 5:48.79 | 5:05.09 | 72.96% |
| 29 | Damian Clemons | 48 | 5:48.95 | 5:17.51 | 70.11% |
| 32 | Robert Swizdor | 57 | 5:53.66 | 4:56.90 | 74.98% |
| 36 | Liz Hartman | 40 | 6:00.87 | 5:41.71 | 73.63% |
| 48 | Kim Jackson | 54 | 6:43.36 | 5:39.47 | 74.11% |
| 49 | Jack Salisbury | 56 | 6:46.06 | 5:40.89 | 65.30% |
| 51 | Joel Leff | 72 | 6:59.39 | 5:06.96 | 72.52% |
| 52 | Jessica Daily | 42 | 7:00.91 | 6:38.56 | 63.13% |
| 53 | Ken Hodges | 69 | 7:01.80 | 5:24.41 | 68.62% |
| 57 | Laura Helmerick | 63 | 7:55.34 | 5:49.19 | 72.05% |
| 60 | James Miner | 74 | 8:17.66 | 6:04.24 | 61.11% |
| 61 | Steven Clark | 68 | 8:26.61 | 6:29.64 | 57.13% |
| 62 | Joseph Sullivan | 65 | 8:40.88 | 6:40.61 | 55.57% |
| 63 | Deborah Bliss | 75 | 9:25.21 | 5:24.49 | 77.54% |
| 64 | Karen Ellsworth | 60 | 10:23.00 | 7:37.66 | 54.98% |
We’re going to keep it simple this week with a workout designed to build strength and endurance: 800m repeats at I pace, with 200m recovery after each one. The goal is to hit 8% of your weekly mileage, so that might mean 4–6 reps, depending on how much you’re running right now.
BTW, if you haven’t yet signed the 2023 FLRC Training Programs waiver, please do so!
Resources
- Administration: You must be an FLRC member and sign a waiver once for 2023
- 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