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.
DO NOT BE ON THE TRACK LEVEL BEFORE 7:30 PM! (Our Monday/Wednesday group was chastised for going up at 7:20 PM last week.)
Workout
This week, after a quick 200m to spread out the group, we’re going to do a descending ladder of:
1200 at T pace with 400m recovery (drop if under 28 miles per week)
1000 at T pace with 400m recovery
800 at I pace with 400m recovery
600 at I pace with 200m recovery
400 at R pace with 200m recovery
200 at R pace with 200m recovery
There are a lot of pace and recovery changes there, so be sure to get your workout card.
Kids’ Workout
Lizzy Rayle (@LizzyR) should be back to work with the kids this week along with her high school helpers.
Any questions?
See you Tuesday night downstairs in Barton!
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.)