Note before I get into this week:
It’s really important that we all enter through the lower / Statler Drive entrance if at 7:30 or before. And, for me to not bring us up onto the track until 7:30, even if it’s clear. That is still designated Cornell Track team practice window and often throwers are still using the upper cages. We got a slap on the wrist last week for me bringing you up at 7:20, and for people entering through the throw cages area. If we mess this up, we lose access to this opportunity.
Hope all are enjoying a bit of winter and for the kids, stoked for a bonus snow day tomorrow. I’m going to shift this week to Wednesday only. At the moment Cornell is tentatively planning on re-opening Monday at noon. That could change though. While tomorrow should bring only flurries, they may still add a bit of slick to surfaces, and with a real-feel temp by the time we get to evening around -14. I’d hate to have only one family try to bring their kid in, slide off the road, and be stuck in those temps at night.
It also dovetails okay with this week. In general a build sequence is 3-4 weeks build, followed by an easier or down volume week to absorb and come in fresh to the next cycle. My own legs are feeling our opening three week build sequence, being a bit on edge and tired, so hopefully that means what I was after was successful. This week was already intended to be that with one relatively off session, and one overload. So I’ll make Wednesday the singular focal workout this week.
And, a reminder that you can find your target paces with either the Vdot Calculator here, or, in using Adam’s pretty sweet app addition to get a grid of all your specific zone targets here.
Monday:
On your own (Adam should still be holding the Tuesday night session). If access to a decent stretch of surface that has good fitting, do some strides after an easy run. If you have access to a 75-100 meter uphill, also with okay footing traction-wise, there is a physio gain / hack in doing those strides on an uphill.
Wednesday:
This will be the first of what I call and “overload” workout that I’ll give you. Conceptually, that is giving you a higher cumulative volume at zone effort/pace than is equated to that zone. They can be really good workouts leaving you feeling like you really laid it out there and hopefully stoked, if not a bit beat down, for the effort. But ideally you’re not doing these types of workouts more than every few weeks. They can be effective, but they also carry higher risk for breaking you down and reducing consistency in daily / weekly training. Ultimately, it is the latter that yield greater gains and should thus be the focal priority.
10-14 x 200 @ R on 1 to 1:20 minute cycle.
Especially for this set, try to stay on your R pace, not quicker as it’ll add up and it’s the final 4 or so that will be important in pushing zone. The first couple will feel quick but okay. The next couple will start to feel a bit more real. The next four you’re going to start falling behind in terms of feeling like you’re getting enough rest. The next two to six you’re going to get into the crux of where you’re forcing the zone adaptation. If there, feel free to go after FR target for the final few.
Also, a reminder:
Requirements
Everyone is welcome, with three requirements:
- It’s fine to come to a workout or two to see if they’re appropriate, but to attend regularly, you must be an FLRC member—join today.
- To meet Cornell’s requirements, EVERYONE MUST SIGN THE NEW FLRC AND CORNELL WAIVERS! These waivers are not optional; Cornell requires them for every participant for liability reasons, and having signed one last year or earlier this year isn’t sufficient. Parents must sign for all children 18 and under.