The first PGXC race is Sunday, September 12th, in Syracuse so sign up today!
For this week’s workout, we’re going to concentrate on hills, not because it will make a difference for the race on Sunday (your body needs a few weeks to incorporate training load), but because after these hills, you’ll giggle at what you encounter on Sunday.
The bowl of the F. R. Newman Arboretum has five roads or trails leading up the hill, so what we’ll do is run hard up each hill (focusing on good form, keeping the back straight), continue hard on the flat at the top for at least 10 strides, and then turn and jog back down on the grass next to the path (to avoid slower runners and lessen the impact). Then you’ll immediately move on to the next path and repeat for at least one pass through all the hills—those looking for a harder workout can reverse back through them again. When you finish the last hill, go immediately into a 10 minutes of jogging without stopping before returning to the warmup area.
Any questions? See you Tuesday at 6 PM.
PS: We meet at the parking area in the bowl. The workouts are free and open to all FLRC members, but everyone must sign an online waiver once for 2021. It’s the same as for the FLRC group runs, so if you’ve signed that one this year, no need to do so again. If you aren’t fully vaccinated, please wear a mask whenever you aren’t running. And get vaccinated!
Resources
- Pace Calculator: Jack Daniels VDOT Running Calculator
- Warmup: Jay Johnson’s Lunge Matrix , then at least 10 minutes of jogging
- Cooldown: At least 10 minutes of jogging