Please spread the word about our summer spot and time!
New workout below due to the Bird Sanctuary being under water…
For this week’s Summer Speed workout at Stewart Park, we’ll use the Bird Sanctuary Triangle, where we’ll be doing On-Off repeats for each of the sides of the triangle. That means you’ll run hard (R pace, or mile 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 at least two sets; most people should do three, and those with sufficient mileage can do four.
Meet near the big pavilion—there’s lots of nearby parking and a covered porch if it’s wet.
Remember, I need everyone to sign the FLRC Training Programs waiver once for 2025. It will take only a minute.
As always, all are welcome, although you should be running enough that a distance of 3–4 miles isn’t a problem. It’s fine to check out the workouts for a few weeks, but if you plan to attend regularly, you’ll need to be an FLRC member.
For those who haven’t come to Stewart Park before, here’s how Summer Speed workouts go:
- 6:00–6:15: Arrive, change, mill around, chat with your friends.
- 6:15–6:20: We do lunges and leg swings to start the warmup and end with introductions.
- 6:20–6:30: 10 minutes of jogging around the park for the rest of the warmup.
- 6:30–whenever: Meet at the starting point to go over the workout, break into pace groups, and run the workout. After completing the workout, take a few minutes to jog and cool down.
- ~7:15: Reassemble as a group to do strength and mobility exercises. A towel or yoga mat can be helpful if the ground is wet or uncomfortable.
- ~7:30: Chat with your friends, get changed, make dinner plans
See you Tuesday!
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
- FLRC Calendar: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)
