This week’s Summer Speed workout will involve timed pickups and recoveries. After our warmup, we’ll reconvene on the Waterfront Trail going toward the bridges. Starting from there, we’ll run hard for 90 seconds back toward the pavilions on the Waterfront Trail (so we don’t have to worry about cars). At 90 seconds, you’ll turn around and continue to run 90 seconds back to the start. When you arrive back at the start, the rest is another 3 minutes, and given the heat, I encourage a jog over to the splash pad and back. Once the rest is over, we’ll move into the next rep.
It’s going to be hot, so bring a water bottle that you can carry over to the start/finish area.
My other concern is that the air quality forecast for tomorrow isn’t good, so if it’s in the orange range or worse, I may reduce the workout intensity or even cancel entirely. Be sure to check back here on the forum before leaving for Stewart Park—I’ll post if anything changes.
Remember, we meet at the bocce pits near the big pavilion starting at 6 PM, with warmups starting at 6:15 PM.
As always, all are welcome, although you should be running enough that a distance of 3–4 miles isn’t a problem.
See you tonight!
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
