We’re back to Summer Speed workouts on Tuesday nights after two weeks off for Twilight and Sunset Circuits. Remember, we meet at the bocce pits near the big pavilion starting at 6 PM, with warmups starting at 6:15 PM. It’s going to be hot, so make sure to bring water.
For the workout, we’re going to stay in the shade in the Bird Sanctuary, assuming the trails are passable, so if someone can confirm that ahead of time, I’d appreciate it. We’ll be doing On-Off repeats for each of the sides of the triangle. That means you’ll run hard (I pace, or 5K race pace) from the starting point to the bridges, jog easy to the old gate leading to Ithaca High, and run hard back to the starting point. Then you’ll do it again, but this time, the first run to the bridges will be easy, the middle one will be hard, and the return to the start will be easy. Two completions of the triangle get you three On reps and three Off reps. Everyone should do two sets (four loops); most people should do three (six loops).
Don’t worry if you need to slow down because of the heat. If we’re lucky, we’ll be able to pretend we’re all related to Theo Milano, FLRC’s head toddler, and run through the splash pad on the warmup and cooldown.
PS: I’ll have FLRC Challenge shirts for pickup along with new FLRC Challenge yard signs to give to anyone who wants to display one!
Resources
- Administration: You must be an FLRC member and sign the FLRC Training Programs waiver once for 2025.
- Location: Stewart Park in downtown Ithaca, which has lots of free parking
- Warmup: Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: A few minutes of jogging, then Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator