MITHACAL MILERS track workout Tuesday, 11/25 at 7:15 PM in Barton Hall: NEW WAIVER NEEDED

Group Runs & Workouts
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One more workout before our mile time trial on December 2! I’ll need everyone to register for that so we can do timing properly, so keep your eyes peeled for a registration message soon.

We’ll meet 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! You can park in many spots on campus, but the parking garage is often the most convenient.

Requirements

Everyone is welcome, with three requirements:

  • You should be running at least 10-15 miles per week to run the specified workouts. If you aren’t running that much, come talk to me before warmups; you can run, but it’s important to keep the volume low and minimize speedwork.

  • It’s fine to come to a workout or two to see if they’re appropriate, but to attend regularly, you must be an FLRC member—join today.

  • To meet Cornell’s requirements, EVERYONE MUST SIGN THE NEW FLRC AND CORNELL WAIVERS! These waivers are not optional; Cornell requires them for every participant for liability reasons, and having signed one last year or earlier this year isn’t sufficient. Parents must sign for all children 18 and under, and an adult must accompany all kids.

Sign Waivers

This Week’s Workout

After our lunge matrix, leg swings, and 10 minutes of warmup jogging, we’ll run 200/800 sets, with the 200m reps at R pace and the 800m reps at I pace. The rest will be short, with just one 200m lap recovery after each fast rep. Most people should aim for three sets (3000m of speed, or just under 2 miles), but those with more weekly mileage should do four or five sets. Once everyone is done, we’ll gather for our usual strength and mobility exercises.

To help you figure out your Jack Daniels paces, I have (with massive help from an AI) built a workout calculator currently called TrackPace. Once you enter a recent race time and click Calculate VDOT or choose a VDOT from the menu, it shows your paces in general and for this specific workout (the workout is actually embedded in the link). It’s the earliest of alpha releases right now, so I hope it works. Let me know if you have any problems or suggestions.

Briefly, the VDOT indicates your aerobic fitness. The Jack Daniels training formula then uses that VDOT to prescribe training paces that will help you get faster without overtaxing your system—adaptation without overdoing it. As your race times improve, your VDOT goes up, and you’ll get different training paces. It’s important to note that you should NOT run faster than your specified paces, as doing so can lead to injury.

Kid’s Workouts

The FLRC Family Running Program is back! Children ages 5–11 can join game-based running activities led by Lizzy Rayle (@LizzyR) and other coaches. Parents are welcome to participate in the adult workout, but you must remain in the building—this is not a drop-off daycare service! Please note that FLRC policy requires two adults to coach the kids’ workouts, which may involve parental participation.

Any questions? See you Tuesday!

Resources

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Hi Adam. Skylar and I may join the workout tonight. Is the warmup outside?

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No, we meet downstairs on the west side of Barton for lunges and leg swings and then go upstairs to the track for 10 minutes of jogging before the workout starts for real. All inside.

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Hi Adam:
Currently away for Thanksgiving with family in GA. Ran 4 miles on Monday but travelled Tuesday, rested Wednesday. Going to run today but wondered what you’d recommend since the one workout Terry & I came to, I did only 4 (Terry did 6) of the 400’s since this is new to me and I knew I’d be sore. I’m the one who told you is getting my shoulder operated on the 11th, my surgeon says no running for 3 months!! I’ll be in a sling 24/7 for 4 weeks, (including sleeping!!). Do you know anything about water jogging with the vest? I’ve seen that injured runners at times workout this way. Once my incisions heal, I imagine I could do this at island health, to try to keep some of my running shape. Since I’ll only have two track workouts left, it seems futile to me to really do anything too crazy right now. I’m planning on being there December 2nd and 9th, but then we leave Wednesday the 10th as the surgery will be on the 11th.

Suggestions?
Veronica Ribot-Canales
(The Olympic diver)

1 Like
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Hi Veronica,
I broke my collarbone a few years back and was in a sling for several months. Water running is a great workout, although I’ve never used a vest. My coach just threw us in the deep in and said go to it! As you are quite familiar with the water I suspect you could manage without as well. But I wasn’t allowed in the pool until my sutures had healed fully. Another option is a recumbent bike, not sure what is available at Island. I did a lot of pedaling while in recovery.
Julie

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Hi Julie:
Thanks for your response. My son was a high school & college runner and he also broke both clavicles (at different times on a bike!). I’m not sure if he ever did the pool jogging thing, I think he said it took a ton of time to get the amount of miles you need as compared to land. I did rehab at island in the therapy pool for a strained calf muscle and I belong to Planet Fitness, I think they may have recumbent bikes.
Veronica

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First off, December 2 will be the mile time trial, and Barton is closed from December 7 through the end of the month, so there won’t be a workout on December 9. So it may not be worth coming to the time trial.

Aquajogging is indeed probably the best workout you can do—I’ve heard stories about competitive runners who have been forced into the pool for a month due to injury but been able to come out for championship races and perform well. It’s tough mentally, though.

The vest does make things easier—I’ve done it both ways, and it’s easier to get started with the vest. But it’s more work without the vest. Julie’s right that some sort of stationary bike is probably another good bet—just depends on how it works with your shoulder.