Summer Speed workout Tuesday 7/9 at 6:30 PM at Stewart Park

It’s going to be hot tonight, so we’re going to stay in the shade in the Bird Sanctuary, where we’ll be doing On-Off repeats for each of the sides of the triangle. That means you’ll run hard (I pace, or 5K race pace tonight) 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 two sets (four loops); most people should do three (six loops).

Bring water and don’t worry if you need to slow down. If we’re lucky, we’ll be able to sneak through the splash pad on the warmup and cooldown.

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.