It’s time for our final Summer Speed workout of the year before we move up to the Cornell Arboretum and shift into cross-country workouts with more grass and hills.
Several runners have been inspired by the ferocious kicks laid down in the Olympics in a number of the races, most notably Cole Hocker’s win in the men’s 1500 (watch it now!). We can’t all be Cole Hocker, but we can practice a finishing kick. This week’s workout will use the 800m and 600m loops we used last week, and I’ll once again split the group so everyone gets a loop that gives them roughly 2:30 to 3:30 of running.
Both groups will take off at the same time, running in opposite directions out the Waterfront Trail. Both will finish coming up the road to the Large Pavilion’s parking lot. The pace should be quick but not excessive for the first part, but when you turn onto the access road to the Large Pavillion, that’s when you want to start speeding up, such that you’re at mile race pace (R pace) at the end. Rest will be 4 minutes of walking or jogging before we start the next rep. Six reps total.
We meet at the Stewart Park bocce pits near the big pavilion, with the warmup starting at 6:30 PM. All are welcome, but you must be an FLRC member and sign the FLRC Training Programs waiver once for 2024.
Resources
- Administration: You must be an FLRC member and sign the 2024 waiver!
- Location: All workouts take place at Stewart Park in downtown Ithaca
- Parking: There’s lots of free parking in Stewart Park.
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: Jogging until everyone’s done, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator
