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
With a few weeks before the final Strides of March track meet on March 8, we have time to do some workouts that will provide additional strength during the mile race. This week’s Uneven Ladder workout will be a ladder, but one that progresses less evenly so the final reps are longer:
- 200m at R pace, 200m recovery
- 400m at R pace, 200m recovery
- 800m at I pace, 400m recovery
- 1200m at I pace, 400m recovery
- 1400m at I pace, 400m recovery
That’s the max workout; if your mileage is under 20 miles per week, drop the 1400. Those between 20 and 30 miles per week, you’re on the edge and could run another 1200 instead of the 1400. Those well above 30 miles per week could consider increasing the 1400 to 1600 for more work.
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.)