First off, congrats to all the MITHACAL MILERS who ran our track meet on March 12th—there were some great times. Isaac Mazzeo ran a particularly impressive race for second place, dropping 12 seconds from his time trial time, William Shaw ran 42 seconds faster than his time trial, Ken Hodges took 20 seconds off his time trial, Maple Hubisz dropped her PR 64 seconds, and Tonya Engst lowered her season’s best by 26 seconds. Training works!
|6||Scott Weeks||M||Groton Project TC||4:47|
We’re going to be changing gears a little now that the indoor track season is over, so the workouts will be focused more on the 5K to 15K range, where there’s less emphasis on top speed—we’ll be doing fewer 200s. To be clear, for anyone doing serious training, these workouts will be aimed more 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 that’s simple but guaranteed to build aerobic conditioning and moral character: 800m repeats at I pace with 3-minute recoveries. How many you do is dependent on weekly mileage, as always, with the goal of keeping the I pace work to 8% of your weekly mileage. Most people will be in the 4–6 range.
A reminder for anyone who wants to join now that we’re moving away from mile training—for these workouts, you must be an FLRC member and sign a waiver once for 2023.
See you Tuesday!
- 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