To keep building our hill-running expertise, we’ll run a grassy loop workout to improve your climbing endurance and downhill form/comfort. One key to doing well on hilly courses—and staying safe—is to be confident about running quickly downhill. The more you brake running downhill, the more likely you are to slip or trip, and the slower you’ll go.
So we’re going to start about halfway up Arboretum Road under the trees, run up to the stop sign, turn right, and then come back down on the other side of the trees along the unmown field. Both the uphill and downhill should be quick—a little faster than 5K race pace. The uphill should feel uncomfortable, and the downhill should feel fast so you’re breathing hard at the bottom. Most people should aim for 8 reps, though those with more weekly mileage can do 10, and those with less can limit it to 6. You can run the uphill on either the pavement or the grass; the downhill is all grass.
On the uphills, you’ll focus on keeping your head up, back straight, and arms swinging at your sides rather than crossing your midline. On the downhills, we’ll work on a fast cadence and not overstriding to reduce the impact and ground contact time.
The U-shaped course is about 400m, and recoveries will be jogging further down the field for an equal time rest. So if it takes you 2 minutes to make the loop, jog down for 1 minute and back for 1 minute, so you’re ready to start again after 2 minutes of rest.
Meet on Tuesday at 6 PM at the parking area in the bowl of the F. R. Newman Arboretum in the Cornell Botanic Gardens (Google Maps pin) and be ready to start the warm-up at 6:15 PM among the sculptures. Invite your friends and recruit new students!
Any questions? See you Tuesday night!
Resources
- Administration: You must be an FLRC member and sign the waiver!
- Location: All XC workouts take place at the F. R. Newman Arboretum in the Cornell Botanic Gardens east of the Cornell Vet School
- 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