MITHACAL MILERS track workout Tuesday, 11/5 at 7:00 PM in Barton Hall: NEW WAIVER NEEDED

Group Runs & Workouts
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With Daylight Saving Time not saving us any daylight for evening workouts, we’re moving indoors to Barton Hall on Tuesday to start track work—thanks to Cornell for being accommodating once again! We’ll 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, but the parking garage is often the most convenient.

As in previous years, workouts will be targeted at training for the mile race. 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.

Requirements

Everyone is welcome, with two requirements:

  • 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 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.)

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Sign the Cornell Waiver

This Week’s Workout

Since many people will have run a hilly PGXC 8K on Sunday and have another one next Sunday, this workout will be simple and easy to stretch out the legs and feel what it’s like to run faster on a track. It will have neuromuscular benefits for the final PGXC race as well.

After our lunge matrix, leg swings, and 10 minutes of warmup jogging, we’ll run 8 by 200m (one lap), with each rep being an acceleration from an easy pace to 5K race pace at 100m to your mile race pace in the last 50 meters. Recovery should be 400m (two laps) of easy jogging in the reverse direction at a conversational pace. Those who haven’t raced can double the fast rep distance to 400m, maintaining the progression.

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.

Any questions? See you Tuesday, and don’t forget to vote before the workout!

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