MITHACAL MILERS track workout Tuesday, 11/18 at 7:15 PM in Barton Hall: NEW WAIVER NEEDED

Group Runs & Workouts
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We’re finally good to go indoors! Please join us on Tuesday evening to start track work—thanks to Cornell Athletics for making it work again!

We’ll meet downstairs on the west side of Barton Hall (facing the Statler Hotel) at 7:15 PM to get changed and chat, with the warmup starting at 7:25 PM and everyone heading upstairs to the track at 7:30 PM. DO NOT RUN ON THE TRACK BEFORE 7:30 PM! Another group has already gotten in trouble with the track team for that last Tuesday. You can park in many spots on campus, but the parking garage is often the most convenient.

As in previous years, workouts will focus on mile race training to help everyone improve their times in FLRC’s winter track meets and the Hartshorne Masters Mile. Because the mile is such a great distance, the workouts can easily be tweaked slightly to help with races from the 800m to the 5K—I’m happy to provide coaching advice.

We’ll have a mile time trial at the December 2 workout, so until then, you can calculate your Jack Daniels (may he run in peace) paces from whatever race you last ran.

Requirements

Everyone is welcome, with three requirements:

  • You should be running at least 10-15 miles per week to run the specified workouts. If you aren’t running that much, come talk to me before warmups; you can run, but it’s important to keep the volume low and minimize speedwork.

  • 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.

Sign Waivers

This Week’s Workout

After our lunge matrix, leg swings, and 10 minutes of warmup jogging, we’ll run a classic 8 by 400m (two laps) at a Jack Daniels I pace (roughly 5K race pace). Recovery should be 400m (two laps) of easy jogging in the outside lanes in the reverse direction at a conversational pace. If you’re running fewer than 20 miles per week, reduce the number of reps until the speedwork accounts for 8-10% of your weekly mileage. Once everyone is done, we’ll gather for our usual strength and mobility exercises.

With so many people participating, track awareness is essential, and we’ll be talking about that at the start of each workout.

Kid’s Workouts

The FLRC Family Running Program is back! Children ages 5–11 can join game-based running activities led by Lizzy Rayle (@LizzyR) and other coaches. Parents are welcome to participate in the adult workout, but you must remain in the building—this is not a drop-off daycare service! Please note that FLRC policy requires two adults to coach the kids’ workouts, which may involve parental participation.

Any questions? See you Tuesday!

Resources

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