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.
Workout
With another week before the final Strides of March (sign up soon!) track meet on March 16, we have time for one last workout that will provide additional physical and mental strength during the mile race. This week’s workout is:
- 200m at R pace, 200m recovery to spread out the group, then
- Alternating 400m at I pace, then 400m at R pace, 400m recovery after each
How many you do depends on your weekly mileage, as always. Under 20 mpw, aim for 6 of the 400m reps, 20–30mpw, go for 8, 30+ mpw, 10-12 as long as you can maintain the paces.
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.)