It’s our last track workout of the season! Next week, we’ll be switching to 6 PM and meeting by the bocce pits near the large pavilion at Stewart Park.
Note that there is no kids workout tonight because Lizzy Rayle has switched to coaching the Ithaca Youth Bureau spring track program. Huge thanks to Lizzy and her assistant for wrangling the kids this year!
This week’s workout will have shorter reps for all those people whose legs are tired from the weekend:
200m at I pace, 200m recovery
400m at I pace, 200m recovery
600m at I pace, 400m recovery
That’s one set; most people should be doing three sets, although those with weekly mileage well under 20 can do wo, and those who are above 30 and are looking for a harder workout can add another set. See the workout card for your paces.
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.)