Remember, please meet downstairs on the west side of Barton Hall at 7:15, where we’ll do warmups before moving up to the track at 7:30. It remains important that we don’t interrupt the Cornell track team’s practice by being upstairs before 7:30.
Workout
Because we have the February Flash Dash track meet coming up on February 16, there are two workouts for you to pick from.
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Racing (or not racing but mileage under 15 per week): 8–12 by 200m, with each one getting progressively faster until the final rep is at R pace.
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Not racing (or racing but have 30+ miles per week): 200m with the first group and then 8–10 by 400m at R pace.
Regardless of which workout you’re doing, the recoveries are all 200m of easy jogging.
See you Tuesday!
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- Location: Cornell’s Barton Hall, with the easiest parking in the parking garage
- 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.)