Next Workout (7/22/14): Mystery 5000

Mystery (Science Theater) 5000 — aka 5k Time Trial, with a Twist

On a number of occasions, the group has run 5000 meters on the track, either as a time trial or as a continuous interval workout.  (The idea of a 5k time check came from the Bengal 3 mile “date pace” event, run at the beginning of their cross-country season from which the runners would each establish a “goal pace” for the year.)

This version of the workout is run clockwise and in lanes, with the usual grouping of Aspens on the outside, Cedars on the inside, and Birches in the middle.  The 5k finish lines are unique according to lane number, but each will be prominently taped.

For runners in Lane 1, the workout is complete after 12.5 laps exact, and the 1600 m. splits are easy to track.  For runners in Lane 10, the workout is complete when they reach the 400 m. starting line on their tenth lap, with the mile splits similarly easy to track (occurring every 3.5 laps).

But for everyone else (except those with GPS watches), the splits are a bit of a mystery.  The 5k can be run just on feel, OR, a runner can pick a goal time ahead of the workout and do some calculations to get a per-lap pace.  All runners, however, must keep track of how many laps they’ve completed.  Most chronometers have a lap function that can assist.  Special thanks to Professor Strode, by the way, for assisting in the creation of this workout.

    LANE    DISTANCE        5K LAPS
    1                  400                  12 + 200 m.
    2                  406.67             12 + 120 m.
    3                  413.33             12 + 40 m.
    4                  420                  12 – 40 m. (finish before completing 12 laps!)
    5                  426.67             12 – 120 m. (finish before completing 12 laps!)
    6                  433.33             12 – 200 m. (finish before completing 12 laps!)
    7                  440                  11 + 160 m.
    8                  446.67             11 + 86.63 m.
    9                  453.33             11 + 13.37 m.
    10                460                  11 – 60 m. (finish before completing 11 laps!)

Distance:  5000 meters
Rest:  None — hydrate before starting!
History:  This workout was run on the following dates –
    3/23/04 — 5k Time Trial
    7/27/04 — Kyle’s Continuous 5k Intervals
    7/05/05 — Seifert’s or Lo Mo’s Continuous 5k Intervals
    7/26/05 — Kyle’s Continuous 5k Intervals
    3/29/11 — 5k Time Trial
    3/29/12 — 5k Time Trial
    4/09/13 — 5k Time Trial
    7/22/14 — Mystery Science Theater 5000
Records:  On 3/23/04, Greg Wirth ran 16:20 for the 5k Time Trial.  
 

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Vig Scrimmage XIII: Ambers vs. Stout-Neithers

Thanks to all participants and volunteers who turned out for VS XIII (and special thanks to Amy Omang for the photography!)
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Pyramid completed despite the wind!

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Nice work on the track yesterday everybody. See you next week at Centennial Park.

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Yesterday’s workout

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Nice centipedes yesterday Vigilante Runners. We are off to a good start.

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Speaking of Running Presentation – Tomorrow at Staggering Ox

This Thursday at 6:00pm at the Staggering Ox, as part of Helena Vigilante Runners Speaking of Running Series, Dr. Jeffery Roush, ND, will speak on a regenerative treatment called prolotherapy/prolozone and, in particular, knee issues. Dr. Roush will discuss knee anatomy and mechanics and common injuries.  Dr. Roush will explain prolotherapy and report on successes many patients have enjoyed.

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Welcome new board members!

On March 3rd, HVR was delighted to welcome two new members to the board:  Rebecca Shaw and Jesse Zentz.  Rebecca had the following to say, “After serving on the board at the Lewis and Clark Humane Society for 5 years, I am ready to try a different endeavor.  The Helena running community is so GREAT!!  I love what we do both on the track, road and trails and also out in the community.”
Jesse is well known not only for his scorching fast times, but for his skills as a sports reporter and his role as a key organizer of the Governor’s Cup event.  HVR is fortunate to have two such  energetic and talented individuals helping to guide the organization.
The board also wishes to extend a hearty “thank you” to Chris Colberg, who is departing the board after several years of service as both a member and officer.  His financial skills (and general enthusiasm!) will be missed, but the Treasurer position will be in good hands as it passes to Ann Seifert.  Ann has considerable bookkeeping experience, both with Crossroads Fitness and Team Great Divide, and has been a dedicated board member since the organization’s beginning.

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Vigilantes heat up the track at MSU Open Meet

On January 17, at the MSU Open Indoor Meet in Bozeman, several Helena masters competed admirably in the 1 mile race against collegiate runners.  They used the race as a tune-up for the 10th annual Montana Men’s Masters Mile to be held on February 14.  Completing the race were:

Jesse Zentz — 4:32 (3rd place in his heat)

Bryan Johnson — 4:52 (another solid performance, as he prepares to duplicate his podium finish from last year’s MMMM)

Aubrey Curtis — 4:52 (first ever indoor track race)

Kyle Strode — 4:58 (sub-5:00 at 50 years of age)

Great job gentlemen!  And thank you to John Smith for the great photography!

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Jesse Zentz on the heals of Helena’s Baird Linke (Carroll) and Butte native Josh Panasuk (MSUB)


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Kyle Strode

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