Our second workout in Barton Hall is this Tuesday. Meet at 7:00 PM to get changed and chat, with the warmup starting at 7:10 PM. You can park in many spots on campus. The parking garage is often the most convenient, although Hoy Road being closed on the gorge side can make getting to it awkward.
Please don’t come early—the Cornell Track team is using Barton before us, and it’s important that we not get in their way at all.
Requirements
Everyone is welcome, with two requirements:
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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.
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To meet new (yes, again) Cornell requirements, everyone must SIGN THE CORNELL WAIVER! Parents must sign for children 18 and under, and all kids must be accompanied by an adult. These waivers are not optional; Cornell requires them for liability reasons. Please fill in FLRC Workouts for the name of the event and Finger Lakes Runners Club for the hosting entity, as in this screenshot. (Paste your name into the signature field if the font is too weird to appear in your browser.)
This Week’s Workout
Since many of us ran a PGXC 8K race on Sunday, we’re going for another simple workout that can easily be adjusted. After our lunge matrix, leg swings, and 10 minutes of warmup jogging, we’ll run four alternating sets of 200m and 400m reps, with equal recovery in the reverse direction, which means one lap of recovery for the 200s and two laps for the 400s. Again, the pace should be a progression so you’re hitting mile race pace about halfway through.
Four sets equals eight fast reps total (four 200s and four 400s) or 1.5 miles. Those who have the weekly mileage to support it and are feeling fresh enough can do six sets to bring it up over 2 miles of speed.
Kid’s Workouts
The FLRC Family Running Program is back! Children ages 5–11 can join game-based running activities led by FLRC board member Kate McCormick (@kcmccormick8)and assisted by Lizzy Rayle (@LizzyR) and other coaches. Parents are welcome to participate in the adult workout, but they must remain in the building—this is not a drop-off daycare service! Please note that a new FLRC policy requires two adults to coach the kid’s workouts, which may involve parental participation. Also, kids may not play on the jumping mats.
Any questions? See you Tuesday!
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- 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.)
