A reminder—our post-workout potluck has been postponed to August 4 due to likely rain. So this is now our second-to-last Stewart Park workout before we move up to the Cornell Arboretum for XC training.
This week’s workout will be kilometer repeats on the Bird Sanctuary trails, which @miajs123 has reported are finally entirely open. We’ll run hard counter-clockwise from the starting point directly south of our meeting point over to the bridges, take a left to stay on the Bird Sanctuary trails (not crossing the bridges), and then hard to the intersection point near Ithaca High School. Then you regroup and jog the remaining .35 miles back to the start, before doing it again. Most people should be doing at least three reps; those with 30+ miles of weekly mileage should do four or five. The pace for the fast bits should be T pace, so about 10K race pace effort (though it will be slower due to the surface).
As always, all are welcome, though you should be running enough that 3–4 miles isn’t a problem. We meet at the bocce pits near the big pavilion starting at 6:15 PM, with warmups starting at 6:25 PM.
See you tomorrow!
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
But no roots or rocks. Be sure to be an FLRC member and sign the waivers! Have fun!