MITHACAL MILERS track workout Tuesday, 1/6 at 7:00 PM (EARLIER!) in Barton Hall

Group Runs & Workouts
1

We have Barton Hall to ourselves this week, so we can once again enter through the upstairs east doors facing Teagle Hall until Cornell’s schedule returns to normal, at which point we’ll meet downstairs again.

Do not arrive early or you’ll be waiting in the cold! I have the key and will open Barton’s upstairs doors at 7 PM.

Administrative Notes

  • Join FLRC! As a reminder, everyone is welcome to these workouts, regardless of pace or prior experience, but you must be an FLRC member . Your membership also lets you enter (for free) the club’s Winter Chill 5K series of races every weekend this month. Pre-registration is required, so sign up soon.
  • Don’t let the cows in: Since I’m opening and closing Barton for this workout, please don’t open additional doors or let non-runners in—Cornell is happy to let us run, but doesn’t want Barton to be generally open. Although it’s not a major problem if someone sneaks in to shoot baskets, I have to kick them out when we leave.
  • January Jicker (1/11), Hartshorne (1/17), and USATF Niagara (1/18) track meets: To see how these workouts are helping you, be sure to sign up for FLRC’s January Jicker track meet and the Hartshorne Masters Mile (men 40+, women 30+). The USATF Niagara Indoor Championship is also at Barton on Jan 18.

Workout

Since the January Jicker is this Sunday, those racing the mile have an option for an easier workout. No physiological adaptations occur in five days, so it’s more important to build psychological strength. There are two workouts to choose from:

  • Racing (or not racing but mileage under 15 per week): 8–12 by 200m, with each one getting progressively faster until the final rep is at R pace. The workout card linked above shows your progressive splits.
  • Not racing (or racing but have 30+ miles per week): 200m with the first group and then 8–10 by 400m at R pace.

Regardless of which workout you’re doing, the recoveries are all 200m of easy jogging.

Lizzy Rayle will again lead kids 5–11 in running game workouts.

Any questions? See you Tuesday!

Resources