Congrats to all the MITHACAL MILERS who ran in yesterday’s track meet! There were some great races and stellar times. If you raced, be sure to check your new training paces.
| Place | Name | Age | Team | Time |
|---|---|---|---|---|
| 2 | Dan Timmerman | M | Unattached | 4:50 |
| 3 | Scott Weeks | M | Groton Project TC | 4:51 |
| 5 | Patrick Milano | M33 | Unattached | 4:55 |
| 17 | William Boscia | M14 | Unattached | 5:30 |
| 18 | Walter Silbert | M | Unattached | 5:34 |
| 22 | Alistair Hayden | M | Unattached | 5:49 |
| 24 | Keith Eggleston | M | Groton Project TC | 5:50 |
| 25 | Steven Vanek | M | Unattached | 5:52 |
| 35 | Benjamin Lambert | M16 | Unattached | 6:17 |
| 39 | Liz Hartman | W40 | Unattached | 6:35 |
| 40 | Kim Jackson | W54 | Unattached | 6:37 |
| 41 | Maren Golden | W | Unattached | 6:37 |
| 45 | Ken Hodges | M | Unattached | 6:44 |
| 51 | Amalia Skilton | W | Unattached | 6:59 |
| 54 | Nora Golden | W | Unattached | 7:09 |
| 62 | Joseph Sullivan | M65 | Unattached | 8:32 |
This week’s workout won’t have as much speed for those whose legs might still be a bit tired from the race. We’ll be running two sets of:
- 2 by 800m/1000m at T pace with 1-minute walking rest after each one
- 4 by 200m at R pace with 200m jogging recovery
The goal is for the T-pace work to be roughly 8% of your weekly mileage, so if your weekly mileage is 25 miles or less, run 800m instead of 1000m. If you have the mileage to support it and are feeling good, you can do a third set.
And yes, Kate will be back to lead the little kid workout, so parents, feel free to bring your kids to get them running around.
See you Tuesday!
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
