Better weather this week! For those who haven’t yet adjusted from the indoor track workouts, we meet at the bocce pits near the big pavilion starting at 6:15 PM. It’s time to get weekly workouts back into your training!
Please sign up to march with FLRC in the Ithaca Festival Parade on May 28! We need a big group!
It’s time for a Yo-Yo workout. After 10 minutes of warmup jogging, we’ll regroup at the big pavilion and start the workout, which involves running hard—I pace or 5K race pace—for 2 minutes. The group will spread out quite a bit, which is the point. At 2 minutes, the leader (the yo-yo) and everyone except the person at the back of the pack (the handler) will turn and jog back until the entire group has coalesced around the handler again. (The handler just jogs forward for their rest.) Then the next 2-minute hard rep will start. We’ll keep repeating out the Waterfront Trail, across the bridges, toward the Farmer’s Market, and beyond until we’ve done 5 sets, and then we’ll turn around and do 5 back. After the final set, we’ll do our usual strength and mobility exercises.
As always, all are welcome, although you should be running enough that a distance of 3–4 miles isn’t a problem.
I’m at a conference on Tuesday, so Tonya will be herding the cats, and Alexander and Patrick will know how the workout works at the front. Please help anyone new get oriented!
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
- Pace Calculator: Jack Daniels’ VDOT Running Calculator
- FLRC Calendar: Subscribe to FLRC Races and Other Club Events