It’s time for our second Summer Speed workout after we kicked off the season with 21 people and a thoroughly enjoyable Ridiculous Relay last week. In the process, the group picked a different meeting spot at Stewart Park that’s closer to the bathrooms and more protected if there’s wind off the lake, so this week, meet at the bocce pits near the large pavilion—see the map below. You can park on the side of the road directly across the field, or anywhere else you want.
As always, all are welcome, and speed and experience are irrelevant, though you should be running enough that a distance of 3–4 miles isn’t problematic. The only requirements are that you must be an FLRC member and sign the FLRC Training Programs waiver once for 2023.
This week’s workout will be kilometer repeats in the Bird Sanctuary trails. We’ll run hard counter-clockwise from the starting point directly south of our meeting point over to the bridges, take a left to stay on the Bird Sanctuary trails (not crossing the bridges), and then hard to the intersection point near Ithaca High School. Then you regroup and jog the remaining .35 miles back to the start, before doing it again. Most people should be doing at least three reps; those with 30+ miles of weekly mileage should do four or five. The pace for the fast bits should be T pace, so about 10K race pace effort (though it will be slower due to the surface).
For those who haven’t come before, here’s how the workouts go:
- 6:15–6:30: Arrive, change, mill around, chat with your friends.
- 6:30–6:40: We do a lunge matrix and set of leg swings to start the warmup.
- 6:40–6:50: 10 minutes of jogging for the rest of the warmup.
- 6:50–whenever: Meet at the starting point to go over the workout, break into pace groups, and run the workout. When you finish the workout, move into 10 minutes of jogging to cool down.
- ~7:45: Reassemble as a group to do strength and mobility exercises. Bringing a towel or yoga mat can be helpful if the ground is wet or uncomfortable.
- ~8:00: Chat with your friends, get changed, make dinner plans
See you Tuesday!
Resources
- Administration: You must be an FLRC member and sign a waiver once for 2023
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 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