Sorry for the late posting—been a little busy with wrapping up from Skunk. 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.
Since so many of you raced on Sunday, we’re going to keep this workout on the slower/shorter side. Here’s the workout card with your paces for:
- 200m strides to spread out the group
- 2 or 3 sets of:
- 800m at T pace, with 400m recovery
- 400m at T pace, with 200m recovery
If your weekly mileage is under 20 miles per week, run 2 sets of the 800m/400m combos. More than that, run 3 sets.
Lizzy Rayle will again lead kids 5–11 in running game workouts, but note that we only have three more weeks with her before she has to switch to coaching the the Ithaca Youth Bureau kids track program.
Any questions? See you tonight!
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.)