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 so accommodating once again! We’ll meet at 6:45 PM to get changed and chat, with the warmup starting at 7 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 helping you train for the mile race, but 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.
To meet new Cornell requirements, everyone must SIGN THE NEW FLRC TRAINING PROGRAMS WAIVER once for the next year! Parents must sign for children, and all kids must be accompanied by an adult. These waivers are not optional; I have to give Cornell copies for liability reasons. (This is reasonable, so in case of a lawsuit, Cornell doesn’t have to hunt down an off-campus club that used some online system to collect signatures.)
Since many people ran a hilly PGXC 8K on Sunday and have another one next Sunday, tonight’s workout will be simple and easy, with the goal of just stretching the legs out and feeling what it’s like to run faster on a track. It will have neuromuscular benefits for Sunday’s 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.
Any questions? See you Tuesday, and don’t forget to vote before the workout!
Resources
- Administration: You must be an FLRC member and sign a new 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
Let me check with