I’m looking forward to another round of winter M / W nights in Barton, starting Monday, January 5th (Tuesday sessions with Adam will resume the week prior). These are open to all and it’s been great to have parents weaving into do the workouts (albeit often at a bit slower paces) alongside their kids. Coaches with their athletes. And with runners not only from different programs, but also from the community at large. It’s a pretty great family and community.
The hope is that they’re great opportunities to get a solid winter of training in and as the foundation for a productive spring and beyond. It’s also the hope that they’ll be low key and social opportunities to hang with some besties. While there will be structured workouts provided, there is room to tweak or modify to come in at a level appropriate or in the cards for you that night.
There may be coaches and athletes from multiple programs and of all ages weaving in. If it all gels well and is smooth within what can be a pretty crowded Barton facility, then there may be a few different workouts running. If it gets too jammed or unsafe for it to be enjoyable or productive, I’ll ask that we streamline it into the workouts we’re providing, and all be on that same page.
The Requirements (Liability Need)
Please be sure to check both of these boxes prior to (Sign Waivers):
- 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.
On the Sprint front: Lucia Gore, IHS grad and current Cornell Frosh will be on hand to provide and assist with a sprint oriented workout for the evening. We’ll hopefully be able to provide details on those workouts on the Sat or Sun prior via this email and the FLRC Forum.
Mid/Distance Training Plan
On the Mid and Distance Front - we’ve created a 10 week season which is the “Macrocycle”. Within that we’ve split it into three different “Mesocycles”, each progressing into the next in endurance and speed. Within each of those will be weekly “Microcycles”. You can see how that all lays out here.
M1: Weeks 1-4: Lactate Threshold / Acceleration Development / Intensive Tempo (V02)
M2: Weeks 5-8: Tempo / Acceleration Development / Speed Endurance & Economy (Interval)
M3: Weeks 9-10: Intensive Tempo / Acceleration Development / Speed Endurance & Economy (Repetition)
We’ll ask each week that runners make a pretty accurate guess as to where their fitness is (mile time trials are useful for this). Each person should plug that performance metric into the Vdot Calculator, and click through to the training and/or equivalent tabs to see what their target paces should be, whether threshold, interval, repetition, etc…We’ll also take a minute each night to talk a few minutes on the purpose of the workouts and design, as well as on the target zones. There’s intention to each workout and progression, and becoming students of the sport in terms of training and ExPhys can be helpful in creating training for yourselves, or better understanding if some things you’re given may make sense or not, and where it might be good to look for better understanding. If something we’re doing doesn’t seem right, ask. Maybe we’re getting something wrong and can improve and learn with you.
Nightly Format
For the evening schedules we’ll meet on the western lower level side of Barton Hall (Statler Drive) entrance at 7:15. We’ll review the workout plan for the night and check-in with one another. Around 7:20, when we can be sure the Cornell Track Team has finished up with the use of the track, we’ll move upstairs. Around 7:25 we’ll collectively take a few laps on the track followed by a collective drill and dynamic warm up session led by Hailey and Lucia. From there, around 7:45, we’ll fork into further warmups (at least for the Mid/Distance pod), inside or out. We’ll aim to be back on the track by about 8:00 for the night’s quality session.
Getting the Info Out
I’ll look to email (just lemme know if you want me to remove you from these) as well as post to the FLRC forum on the Sat or Sun prior.
In the interim, lemme know if you have any questions and I hope you all have really wonderful couple-week holiday windows ahead. Looking forward to getting on the track with you in January.
Ian