Tuesday is looking a little wet again this week, though the forecast has no rain at our 5:30 PM workout time. To avoid the wet grass and mud, our final MITHACAL MILERS workout of this session will once again be in the bowl of the Cornell Arboretum (see the map below) so we can run on paved trails.
Remember, even if you haven’t made it to a workout all fall, you’re welcome to come this one last time! These workouts are free and open to all FLRC members, but you must register. Be ready to run at 5:30, or come find us if you’re late.
Middle Distance Workouts (5K to 15K)
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MITHACAL MILERS: We’re finishing off the MITHACAL MILERS sessions with another Ridiculous Relays, which was huge fun last time. We’ll split into a few teams, and within each group, we’ll match up the fastest and slowest runner, the next-fastest and next-slowest, and so on. Then we’ll pick a loop (I have several ideas) and one set of people from each team will start. Here’s the twist. Within each set, the runners run in opposite directions until they meet, then they turn around and run back the way they came to the start. That way the faster runners run farther and the slower runners run less, but they both run for the same amount of time.
Once they both make it back to the start, their team’s second set of runners go. And while all this is happening, the other team’s runners are doing the same thing. We’ll have to figure out the best number of reps to do based on how many people show up and how long each rep takes, and the winning team will get all their runners back first.
With any luck, it will work out to a nice set of 2- or 3-minute reps, with cheering rest while the others on the team are running. Embrace the chaos!
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Workout 2: After your warmup, run 15 minutes at M pace, then 10 minutes at T pace, 5 minutes at I pace, and 2 minutes at R pace. In between each pickup, jog for 3 minutes.
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Long Run: 25-30% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
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Workout 1: Much like the middle distance workout, this is a progression run, but with some longer distances. After your warmup, run 30 minutes at M pace, then 15 minutes at T pace, 5 minutes at I pace, and 2 minutes at R pace. In between each pickup, jog for 3 minutes.
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Long Run: 25-30% of your weekly mileage at E pace
Resources
- Introduction: Background and advice, particularly for those not running 20-25 miles per week
- COVID-19 Advice: Be considerate and stay healthy with our recommendations.
- Warmup: Jay Johnson’s Leg Swings and Lunge Matrix, then at least 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