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.
Workout
We’re going to revisit a great workout from earlier in the season that will help a lot with maintaining speed and form in a race. Remember, we have the February Flash Dash track meet coming up on February 16—sign up soon!
We’ll be doing sets of 200m at R pace, followed by an 800m at I pace. The recovery is short—just 200m after each rep. Those with 35+ miles per week should aim for five sets, those with 20–30 miles per week should aim for four, and those under 20 miles per week should do only three sets. As always, if you’re unsure what’s appropriate, come talk to me.
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.)