We’ll return to the Bird Sanctuary loop again this week for 6-8 repetitions of 3 minutes at I (5K) pace, followed by 2 minutes of easy pace recovery. The unusual part is that after you finish a fast rep, you’ll turn around and do the recovery in the other direction, backsliding on your progress around the 1-mile loop. Coupled with slightly staggered starts, this should ensure that everyone is constantly passing other people in one direction or another to keep it a group workout.
As always, 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