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 Strides of March is this Sunday (sign up soon!), those racing the mile or 3000m have an option for an easier workout. No physiological adaptations occur in five days, so it’s more important to build psychological strength. Choose from:
- Racing (or not racing but mileage under 20 per week): 200m/400m combos, ending with a 200m. The workout card shows the order and splits (basically, you start with a 200m and end with a 200m). Recoveries are all 200m.
- Not racing (or racing but have 25+ miles per week): 2 sets of 200m-400m-600m-800m with the 200/400 at R pace with 200m recovery and the 600/800 at I pace with 400m recovery.
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.)