We’re again meeting downstairs on the west side of Barton Hall (facing the Statler Hotel) at 7:15 PM to change and chat. The warm-up and workout explanation start at 7:20 PM, and everyone will head upstairs to the track at 7:30 PM.
Workout
Since the February Flash Dash is this Sunday (sign up soon!), we’re going to keep it simple with a relatively easy workout that will help you focus on pace while boosting psychological readiness for the race.
Progressive 8x400m: The progressive part means that your first 400m should be 7 seconds slower than R pace, and each subsequent 400m gets 1 second faster until your final one is at R pace. Click the link for the workout card, which will reveal all! The recoveries are all 200m of easy jogging.
Lizzy Rayle will again lead kids 5–11 in running game workouts.
Any questions? See you Tuesday!
Resources
- Administration: You must be an FLRC member and sign the waivers!
- 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.)