MITHACAL MILERS track workout Tuesday, 3/10 at 7:15 PM in Barton Hall

Group Runs & Workouts
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I know it’s going to be warm and sunny out during the day so I won’t think less of anyone who does the workout earlier, but for those who want the regular socialization, we’ll meet as usual downstairs on the west side of Barton Hall (facing the Statler Hotel) at 7:15 PM to change and chat. The warm-up and workout explanation start at 7:20 PM, and everyone will head upstairs to the track at 7:30 PM.

Strides of March Results

We had some excellent performances in Sunday’s track meet in the 1 mile and 3000m, with Chris Petroff taking second in the 3000m and Alexander Simpson also winning the 400m in 51 seconds.

Place Name Age Team Time
9 Patrick Milano M36 Unattached 4:48.2
12 Harry Greene M35 Unattached 4:51.5
14 Banyan Love M20 Unattached 4:52.8
15 Ryan Jacobsen M18 Unattached 4:54.7
27 Anne Riordan W41 Unattached 5:24.5
30 Hailey Whetten W31 Unattached 5:29.0
32 Scott Dawson M52 Unattached 5:29.7
36 Andrew Flyak M37 Unattached 5:34.2
40 Matthew Herbers M32 Unattached 5:45.6
45 Casey Carlstrom M67 Unattached 5:52.8
52 Seth Hallem M45 Unattached 5:57.8
59 Steven Vanek M54 Unattached 6:05.9
66 Kai Kwee-Hallem M14 Unattached 6:24.6
70 Meng Wang M41 Unattached 6:28.2
71 Alex Kleinerman W44 Unattached 6:30.9
79 Kimberly Jackson W57 Unattached 6:45.5
86 Teresa Vanek W52 Unattached 7:16.4
87 John Hummel M68 Unattached 7:19.2
88 Yan Kwee-Hallem M11 Unattached 7:19.5
Place Name Age Team Time
2 Christopher Petroff M33 Unattached 9:52.0
20 John Hummel M68 Unattached 14:22.1

Workout

Now that the indoor track season is over, we’re going to change gears and focus our workouts more on the 5K to 10K range, where there’s less emphasis on top speed—we’ll be doing fewer 200s. For anyone doing serious training, these workouts will still be aimed at speed; you’ll want to do longer tempo work and easy distance on your own. Feel free to ask at the workout if you need suggestions.

For this week’s workout, we’re going to do something simple but guaranteed to build aerobic conditioning and moral character: after an initial 200m to spread out the group, we’ll run 800m repeats at T pace with 400m recoveries.

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 3 reps of the 800m, 20–30 mpw, 3–4 reps, and 30+ mpw, 4–5 reps. The workout card can’t currently handle the multiple tiers of reducing mileage well, so use it primarily for figuring out your paces if you’re on the low end of mileage.

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

Any questions? See you Tuesday!

Resources

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Just wanted to give @adamengst a shoutout for managing all the moving parts/people at last night’s workout. Even with a sore mouth he spent most of the evening patiently instructing people on how to safely share the track space. Thanks Adam!!!

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You’re welcome—much as it’s no fun to have to explain track etiquette to all the random people and groups, it’s worth it to reduce the randomness on the track.