First off, congrats to the MITHACAL MILERS who competed at yesterday’s track meet. There were some great races and great times—in particular, Patrick Milano perfectly executed his race strategy of sitting at the back and then kicking hard for what I think is a PR. And Alasdair Smith’s 5:08 at age 14 was impressive—look to see his times coming down during outdoor track season. Apologies if I missed anyone.
1 Mile
Place | Name | Age | Team | Time |
---|---|---|---|---|
7 | Patrick Milano | M34 | Unattached | 4:45 |
13 | Mikhail Kern | M32 | Unattached | 4:58 |
16 | Alasdair Smith | M14 | Unattached | 5:08 |
27 | Jon Lewis | M33 | Unattached | 5:38 |
32 | Anne Dygert | W39 | Unattached | 5:47 |
34 | Stephen Jesch | M54 | Unattached | 5:52 |
36 | David Yonker | M13 | Unattached | 5:59 |
39 | Liz Hartman | W41 | Unattached | 6:04 |
54 | August Chen | M23 | Unattached | 6:40 |
62 | Ken Hodges | M71 | Unattached | 6:52 |
64 | Amalia Skilton | W31 | Unattached | 6:58 |
2 Mile
Place | Name | Age | Team | Time |
---|---|---|---|---|
9 | Mark Walth | M31 | Unattached | 11:13 |
11 | Peter Frazier | M45 | Unattached | 11:28 |
13 | Kilian Weinberger | M44 | Unattached | 11:43 |
17 | Jason Jenks | M27 | Groton Project TC | 11:59 |
20 | Stephen Jesch | M54 | Unattached | 12:39 |
21 | Liz Hartman | W41 | Unattached | 12:42 |
26 | Michela Meister | W31 | Unattached | 13:15 |
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 I pace with 3-minute recoveries. As always, how many you do is dependent on your weekly mileage, with the goal of keeping the I pace work to 8% of weekly mileage. Most people will be in the 4–6 range.
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