LOCATION/TIME CHANGE: Due to Cornell intramural sports and some FLRC runners arriving early and causing them stress, there were more complaints from the Cornell Track team last week that threaten our overall access. They have the track reserved until 7:30, so we’ll now meet on the lower level of Barton on the Statler (west) side starting at 7:15. We can change and do lunges and leg swings downstairs (without blocking access to the Cornell Police) and then move upstairs to the track at 7:30. Please let any friends who may not be reading the forum know about this new time and place!
LAST INDOOR WORKOUT FOR 2024: Barton Hall is closing for finals on Wednesday, so this will be the last Tuesday night workout of the year. (Ian has only a Monday workout this week and nothing else until January.) We hope the next workout will be on January 7, but we may have to cancel that due to the track being restriped. Watch this space.
WORKOUT: This week, we’re going to one of those classic mile workouts that’s simple but highly effective:
- 200m of strides to spread out the group, with 200m recovery jog
- 6–10 by 400m at R pace, with 400m recovery jogs
The goal of this workout is to get your legs moving at your mile race pace early (don’t run the first couple too fast!) and then maintain that pace throughout the entire workout. That will get harder and harder as you get tired, which is an excellent stand-in for how you’ll feel in an actual mile race.
Those running less than 20 miles per week should do only 6 reps, and those who have the weekly mileage to support it and are training hard can do 8 or up to 10. The goal is to have the fast reps equal about 8% of your weekly mileage.
Remember, you can look up your target times for each of these reps on the Jack Daniels’ VDOT Running Calculator. Select the 1 Mile distance, enter your time trial result in minutes and seconds, click Calculate, and switch to the Training tab below.
Kate McCormick and Lizzy Rayle will again lead kids 5–11 in running game workouts.
Any questions? See you Tuesday!
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- Location: The Statler-side lower level of Cornell’s Barton Hall, with the easiest parking in the parking garage
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: 10 minutes of jogging with a few strides in the last lap or two, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator
- FLRC Calendar: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)