It's back on! MITHACAL MILERS track workout Tuesday, 12/9 at 7:15 PM in Barton Hall

Group Runs & Workouts
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Good news, runners! The Barton closing date I was given was apparently only preliminary, and it turns out that it actually closes December 11. So we can have a track workout tomorrow! If you can’t make it, do the outdoor workout I just posted. Also good news is that we’ll be able to have a workout on December 30, so we only miss two weeks on the track.

We’ll meet downstairs on the west side of Barton Hall (facing the Statler Hotel) at 7:15 PM to get changed and chat, with the warmup and workout explanation starting at 7:20 PM and everyone heading upstairs to the track at 7:30 PM. DO NOT RUN ON THE TRACK BEFORE 7:30 PM! You can park in many spots on campus, but the parking garage is often the most convenient.

This Week’s Workout

After our lunge matrix, leg swings, and 10 minutes of warmup jogging, we’ll do a ladder workout. This is for those with 35+ miles per week; see below for what to cut if you’re running less.

  • 200m at R pace with 200m recovery
  • 400m at R pace with 200m recovery
  • 600m at I pace with 400m recovery
  • 800m at I pace with 400m recovery
  • 800m at I pace with 400m recovery
  • 600m at I pace with 400m recovery
  • 400m at R pace with 200m recovery
  • 200m at R pace with 200m recovery

If you’re running 20-35 miles per week, drop the second 800, which changes the ladder to 200-400-600-800-600-400-200. Paces and recoveries remain the same.

If you’re running less than 20 miles per week, drop both 800s, changing it to 200-400-600-400-200. Paces and recoveries remain the same.

Once everyone is done, we’ll gather for our usual strength and mobility exercises.

Get your personalized workout card from my TrackPace app. Just enter your mile time trial time and click Calculate VDOT to see your paces in general and for this specific workout. I wasn’t expecting to use TrackPace again for a few weeks, so it’s still pretty rough.

Any questions? See you Tuesday!

Kid’s Workouts

The FLRC Family Running Program is on too! Children ages 5–11 can join game-based running activities led by Lizzy Rayle (@LizzyR) and other coaches. Parents are welcome to participate in the adult workout, but you must remain in the building—this is not a drop-off daycare service! Please note that FLRC policy requires two adults to coach the kids’ workouts, which may involve parental participation.

Requirements

Everyone is welcome, with three requirements:

  • You should be running at least 10-15 miles per week to run the specified workouts. If you aren’t running that much, come talk to me before warmups; you can run, but it’s important to keep the volume low and minimize speedwork.

  • 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, and an adult must accompany all kids.

Sign Waivers

Resources

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