Sorry for the delayed posting—yesterday got away from me. 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.
We have only two more workouts in Barton Hall before we move down to Stewart Park for the summer. This week’s workout will be a descending ladder with fairly large jumps. See the workout card for your paces.
- 200m strides to spread out the group, then:
- 1600m at T pace, with 400m recovery
- 1200m at T pace, with 400m recovery
- 800m at T pace, with 400m recovery
- 400m at T pace, with 400m recovery
If your weekly mileage is under about 20 miles per week, you can drop the 1200m, so you’ll do 1660m-800m-400m. If you’re at 20–25 miles per week, whether or not you do that 1200m depends on how you’re feeling.
If you’re running the FLRC Challenge (and you should be!), note that if you remember the time for the 1600m at the start, you can submit it for a Sweet 1600 course effort that counts for overall miles and may be part of your Personal Challenge. I certainly plan to do so! 
This is the last week for Lizzy Rayle to lead kids 5–11 in running game workouts before she switches to coaching 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.)