Please meet downstairs on the west side of Barton Hall at 7:15, where we’ll do warmups before moving up to the track at 7:30 so as not to interrupt the Cornell track team’s practice.
February Flash Dash Results
We had some excellent performances in Sunday’s track meet, and congrats to Alexander Simpson, in particular, for his commanding win in the 800m in a fabulous time of 1:55. And in the mile, Ryan Jacobsen ran a huge PR of 5:06 and can go faster still. (Apologies if I missed anyone!)
800m
Place | Name | Age | Team | Time |
---|---|---|---|---|
1 | Alexander Simpson | M22 | Unattached | 1:55 |
13 | Patrick Milano | M35 | Unattached | 2:19 |
19 | Steve Desmond | M40 | Unattached | 2:27 |
28 | Liz Hartman | W42 | Unattached | 2:39 |
35 | Chris Mellor | M28 | Unattached | 2:42 |
38 | Keith Eggleston | M65 | Unattached | 2:46 |
40 | Steven Vanek | M53 | Unattached | 2:53 |
47 | Ken Hodges | M72 | Unattached | 3:11 |
1 Mile
Place | Name | Age | Team | Time |
---|---|---|---|---|
2 | Harry Greene | M34 | Unattached | 4:51 |
5 | Patrick Milano | M35 | Unattached | 4:57 |
9 | Ryan Jacobsen | M17 | Unattached | 5:06 |
30 | Liz Hartman | W42 | Unattached | 5:46 |
33 | Steven Vanek | M53 | Unattached | 5:58 |
37 | Maren Golden | W16 | Unattached | 6:08 |
41 | Amanda Robertson | W37 | Unattached | 6:28 |
47 | Michelle Woods | W49 | Unattached | 6:48 |
64 | Joseph Sullivan | M67 | Unattached | 8:46 |
65 | James Miner | M76 | Unattached | 8:51 |
Workout
This week’s workout won’t have as much fast speed for those whose legs are still a bit tired from the meet. But the recoveries will be short!
- 2 by 200m at R pace with 200m jogging recovery
- 2–4 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, 20–30 mpw, 3 reps, and 30+ mpw, do 4 reps.
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- Location: Cornell’s Barton Hall, with the easiest parking in the parking garage
- 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.)