MITHACAL MILERS track workout Tuesday, 12/30 at 7:00 PM (EARLIER!) in Barton Hall

Group Runs & Workouts
1

We have Barton Hall to ourselves for the next two weeks, so we can switch to entering through the upstairs east doors facing Teagle Hall until Cornell’s schedule returns to normal, when 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

This week’s workout will be challenging, as the next two weeks will be capped by meets and will thus feature easier workouts. It will be a descending ladder, with each longer rep paired with a quick 200m rep to help your legs learn how to switch speeds. For those with 25+ miles per week, the ladder will be:

  • 200m, 1000m, 200m, 800m, 200m, 600m, 200m, 400m, 200m, 200m
  • All 200m fast reps are at R pace, everything else is at I pace
  • Recovery is 200m after every 200m, and 400m after everything else

If you’re at less than 20 miles per week, drop the first 200/1000m combination. Paces and recoveries remain the same.

Here’s the workout card that calculates all your paces.

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

Any questions? See you Tuesday!

Resources