MITHACAL MILERS track workout Tuesday, 2/17 at 7:15 PM in Barton Hall

Group Runs & Workouts
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Since it’s Cornell break, we’ll have Barton Hall to ourselves. Rather than confuse those who might miss this announcement, we’ll stick with the usual time and place (downstairs at 7:15 PM) to change and chat, and head up to the track at 7:30 PM.

February Flash Dash Results

We had some excellent performances in Sunday’s track meet, and congrats to Alexander Simpson in particular for his win in the 800m in 1:56, and Patrick Milano, Liz Hartman, and Jim Miner for doubling in the 800m and 1 mile. And I included our friend Sascha Scott from Syracuse, because she was only 1 second off the women’s 50-54 American record in the 800m, and it was also the fastest women’s 800 on the FLRC Track leaderboard!

800m

Place Name Age Team Time
1 Alexander Simpson M23 Unattached 1:56
4 Scott Weeks M54 Groton Project TC 2:09
6 Patrick Milano M36 Unattached 2:17
7 Sascha Scott W50 Syracuse Track Club 2:20
17 Liz Hartman W43 Unattached 2:39
23 Steven Vanek M54 Unattached 2:45
74 James Miner M77 Unattached 4:43

1 Mile

Place Name Age Team Time
6 Patrick Milano M36 Unattached 4:53
14 Scott Dawson M52 Unattached 5:29
15 Anne Riordan W41 Unattached 5:30
19 Liz Hartman W43 Unattached 5:43
23 Katerina Tang W26 Unattached 5:57
27 Seth Hallem M45 Unattached 6:01
34 Gabriel Gonzalez M30 Unattached 6:17
35 Kai Kwee-Hallem M14 Unattached 6:17
38 Alex Kleinerman W44 Unattached 6:27
46 Ken Hodges M73 Unattached 6:55
48 Yan Kwee-Hallem M11 Unattached 7:13
53 Joseph Nolan M60 Unattached 7:19
55 Tonya Engst W58 Unattached 7:26
71 James Miner M77 Unattached 9:30

Workout

The middle 800m reps of this week’s workout can be reduced for those whose legs are tired from the meet. But the recoveries will still be short!

  • 2 by 200m at R pace with 200m jogging recovery
  • 2 to 4 by 800m at T pace with 1-minute walking rest
  • 2 by 200m at R pace with 200m jogging recovery

The goal, as always, is to hit roughly 8% of your weekly mileage with the fast reps, so if your weekly mileage is under 20 miles per week, do 2 reps of the 800m, 20 to 30 mpw, 3 reps, and 30+ mpw, do 4 reps. (The workout card will adjust down to 3 reps; I see a tweak that needs to be made for it to adjust again to 2 reps.)

Lizzy Rayle will again lead kids 5–11 in running game workouts.

Any questions? See you Tuesday!

Resources

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Hi all- A quick note. With February break and anticipated low attendance based off of last year, we are canceling kid’s club tonight. Apologies for the late notice!

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Hey Adam! I had a question about the workout card. I was assuming your paces were based on Jack Daniel’s VDOT scheme. But the pace I got from the workout card for the 800s was about 10 seconds slower than what I got when I plugged it into a VDOT calculator. Not a big deal, our workout group settled into the faster pace naturally. But I was just curious about the source of the discrepancy.

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Calculating VDOTs turns out to be an interesting problem. I consider the book tables to be the canonical source, but there’s a fair amount of rounding in them. So if you attempt to use the algorithm for calculating VDOT, those numbers won’t necessarily match the book. I chose to use the book’s tables verbatim, so they’re hardcoded in my app, but even then, there’s wiggle room because any given race time is likely to end up between two VDOT numbers, and the code has to pick the closest match.

As a result, I’m not entirely surprised that you’re seeing different results from another VDOT calculator—we don’t know how they chose to do things.

If you can share the race time you’re using to calculate your VDOT, I can run it through and confirm with the book.

Of course, it’s entirely possible there’s a bug in my code too!