This is our final week with Barton to ourselves, so we’ll once again meet at 7:15 PM at the eastern doors facing Teagle Hall. If you arrive early, you may have to wait in the cold! Next week, we’ll have to go back to meeting downstairs on the other side of the building.
A number of our group ran well at the January Jicker track meet yesterday, and the Hartshorne Masters Mile (men 40+, women 30+) is coming up next Saturday, January 18. The USATF Niagara Indoor Championship is also at Barton on Sunday, January 19.
Workout
Those who are racing or recovering should do one set of the following. If you’re not racing or recovering and can handle it, do two sets.
- 2 by 200m at R pace, with 200m jogs. These are fast and will feel easy on the first set.
- 2 by 1000m at T pace, with 1-minute rest after each one. These are on the slow side but have little rest.
- 2 by 200m at R pace, with 200m jogs. You’ll be going into these less fresh.
The goal is to have the T pace work be about 8% of your weekly mileage. If your mileage is below 20 miles per week, drop to 800m for the longer reps and only 1 by 200m for the faster reps.
You can always check the workout on the bulletin board we bring.
Finally, since I’m opening and closing Barton for this workout, please don’t open additional doors—Cornell is happy to let us run but doesn’t want Barton to be generally open. If someone sneaks in to shoot baskets, I’ll kick them out when we leave.
Any questions?
See you Tuesday night!
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- Location: 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, 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.)