Remember, the first PGXC race is this Sunday! Sign up soon if you want to run.
I won’t be able to coach this workout because I will be timing a Lansing High School cross-country race, so Tonya will be leading warm-ups and strength and mobility and helping get the group started with the Single File Surges.
After we regroup from the 10-minute warm-up jog, each of several pace groups of 10–12 people will spread out into a single file with 5–10 feet between each person, running at a comfortable, easy pace. The order of runners doesn’t matter. After everyone is in position, the person at the back of the line surges to the front, passing everyone in front of them on the right and then tucking into the head of the line after passing the last person. As soon as they’re in front, they yell, “Go!” The new person at the back surges to the front, and so on. The surge pace should be quick—somewhere in the R pace to I pace range (1 mile to 5K race pace)—because each surge will be very short and the intervening pace will be easy.
We’ll do the entirety of Arboretum Road in the Botanic Gardens in this way, which is just under 2.5 miles. When you finish, go immediately into a cooldown jog for another 10 minutes for some more miles.
To make it more fun, someone in each group should come up with a silly question (favorite flavor of ice cream, where did you go to college, what field event have you always secretly wanted to do, whatever) that each person will yell out the answer to when they start their pickup. Once everyone has answered, someone can suggest the next question. It makes the miles tick away much faster, and we all get to know each other better.
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 more people for your PGXC team!
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