We had agreed to move to Stewart Park for this week’s workout because of the warm temperatures, but with this warning from FLX Weather about Tuesday, I’m going to keep us in Barton one last day for April. Please spread the word to your friends!
It should be noted that there will be the threat of severe thunderstorms during the later afternoon and evening Tuesday across the region. Damaging hail, wind gusts and a few isolated tornadoes will be possible, so pay attention to the weather if you’ll be outdoors that afternoon, and have a plan to take shelter if a severe thunderstorm warning is issued for your area.
Please meet downstairs on the west side of Barton Hall at 7:15, where we’ll do warmups before moving up to the track at 7:30.
This week’s workout will be another descending ladder, since they’re fun:
- 200m strides to spread out the group
- 1400m at T pace
- 1200m at T pace
- 1000m at T pace
- 800m at T pace
- 400m at I pace
- 200m at I pace
All recoveries are a 200m jog.
The goal, as always, is to hit roughly 8% of your weekly mileage with the fast reps, so if your weekly mileage is under 20 miles per week, drop the 1400m and the 1200m, and if it’s 20–30 mpw, drop the 1400m.
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- Location: Cornell’s Barton Hall, with the easiest parking in the parking garage
- 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: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)