We had some excellent performances in yesterday’s track meet, folks, and congrats to Isaac Mazzeo, in particular, for his win in the 800m in a fabulous time of 2:01. (Apologies if I missed anyone!)
| Place | Name | Age | Team | Time |
|---|---|---|---|---|
| 1 | Isaac Mazzeo | M29 | Unattached | 2:01 |
| 8 | Patrick Milano | M34 | Unattached | 2:09 |
| 16 | Mikhail Kern | M32 | Unattached | 2:17 |
| 38 | Liz Hartman | W41 | Unattached | 2:45 |
| 39 | Stephen Jesch | M54 | Unattached | 2:47 |
| 44 | Cecelia Madsen | W34 | Unattached | 2:54 |
| 56 | Alex Kleinerman | W42 | Unattached | 3:05 |
| 58 | Ken Hodges | M71 | Unattached | 3:09 |
| Place | Name | Age | Team | Time |
|---|---|---|---|---|
| 6 | Tim Phelps | M32 | Unattached | 16:29 |
| 9 | Roger Moseley | M49 | Unattached | 17:11 |
| 12 | Alexander Drazic | M24 | Unattached | 17:28 |
| 17 | Kilian Weinberger | M44 | Unattached | 18:43 |
| 18 | Aaron King | M40 | Unattached | 18:45 |
| 19 | Peter Frazier | M45 | Unattached | 18:51 |
| 20 | Jon Lewis | M33 | Unattached | 19:15 |
| 21 | Jason Jenks | M27 | Groton Project TC | 19:19 |
| 26 | Kaleb Smith | M29 | Unattached | 19:33 |
| 27 | Stephen Jesch | M54 | Unattached | 19:45 |
| 30 | Liz Hartman | W41 | Unattached | 20:11 |
| 33 | Steven Vanek | M52 | Unattached | 20:59 |
| 37 | Alex Kleinerman | W42 | Unattached | 21:33 |
| 38 | Amanda Robertson | W36 | Unattached | 21:37 |
| 43 | Amalia Skilton | W31 | Unattached | 23:25 |
This week’s workout won’t have as much speed for those whose legs might still be a bit tired from the meet.
After our initial 200m pickup to spread the group out, 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.
Resources
- Administration: You must be an FLRC member and sign the 2024 waiver!
- Location: All workouts take place at Barton Hall on the Cornell campus
- Parking: Anywhere on campus is fine, but the parking garage is convenient.
- 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