Keep spreading the word about our summer spot and time and please sign up to march with FLRC in the Ithaca Festival Parade on May 28! We need a big group to encourage more Ithaca running.
Since it’s going to be hot tomorrow (bring water!), we’re aiming for some shade. For this week’s Summer Speed workout at Stewart Park, we’ll use the trails in 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—that’s a set. Everyone should do at least two sets; most people should do three, and those with sufficient mileage can do four. You should be running enough that a distance of 3-4 miles isn’t a problem.
Meet at the bocce pits near the big pavilion—there’s lots of nearby parking.
Resources
- Administration: You must be an FLRC member and sign the waiver!
- Location: Stewart Park in downtown Ithaca, which has lots of free parking
- 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
- FLRC Calendar: Subscribe to FLRC Races and Other Club Events
