No rain in the forecast for once! For those who haven’t yet adjusted from the indoor track workouts at Barton, we meet at the bocce pits near the big pavilion starting at 6 PM, with warmups starting at 6:15 PM. It’s time to get weekly workouts back into your training!
Don’t forget to sign up to march with FLRC in the Ithaca Festival Parade on May 29.
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.
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
- FLRC Calendar: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)