The FLRC Challenge is live, and the leaderboard is showing the individual and team standings after the first few days of runs. It turns out that the Town of Ithaca does a good job of keeping the East Hill Rec Way clear, so you could do this week’s workouts there and pick up some Challenge efforts as well. Remember, if you don’t want to run with your phone to scan the start and finish signs, you can simply remember your times from each of your downhill efforts and enter them into Webscorer later.
Middle Distance Workouts (5K to 15K)
Workout: After at least 10 minutes of warmup (which could be a down-and-back on the Rec Way for one effort), alternate T-pace 400m pickups with 400m E-pace recoveries. If you’re not running on the Rec Way, where there are markers every quarter mile, aim for 90 seconds fast and 2 minutes recovery. Do four sets of 400m on/400m off (another down-and-back on the Rec Way) before at least 10 minutes of cooldown jogging, which could be your third down-and-back effort. One workout, three Challenge efforts!
Long Run: 25-30% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
Workout: You could do this on the Rec Way for ease of measurement or out on the roads using a GPS watch. After at least 10 minutes of warmup, do 3-5 sets, depending on your mileage and how you feel, of 1 mile at M pace followed by a half-mile at E pace. No GPS watch? Run 7 minutes at M pace followed by 3 minutes of E pace. A marathoner could rack up a lot of efforts on the Rec Way with a workout like this.
Long Run: 25-30% of your weekly mileage at E pace, such as the Pseudo Skunk Cabbage half-marathon course
- 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