For this week’s workout, we’re going to refocus on hill work to position ourselves better for the last three races of the PGXC season. I don’t know how hilly the West Genesee High School course we’ll be running on Sunday is (learn more and sign up today!), but once you’ve conquered Ithaca’s hills, nothing we encounter elsewhere will seem as steep.
After our 10-minute warmup run, we’ll run hard up each of the five hills in the bowl of the Arboretum (focusing on good form: keeping the back straight, the stride short, the cadence high, and the arms not crossing the midline), continue hard on the flat at the top for at least 10 strides, and then turn and jog back down next to the path (to avoid slower runners). Then, you’ll immediately move on to the next path and repeat for one pass through all the hills. All these trails are paved, so wear road shoes.
With Hill #1 and Hill #5, it’s important to run all the way to the traffic signs, a Yield for #1 and a Stop for #5. The goal is to train your brain to lengthen your stride and pick up speed on the flat again after cresting a hill.
I’d like to see everyone—your weekly mileage permitting—do at least the full set of give and repeat #4. Those with more mileage or who are training at a higher level should try to work back for two full sets.
Meet on Tuesday night at 5:30 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 warmup at 5:45 PM among the sculptures. Invite your friends!
Everyone is welcome, though you must sign the FLRC Training Programs waiver once for 2025—many regulars still need to do this—and, if you come regularly, be an FLRC member. You don’t have to run the PGXC series—the workouts are great social running on their own—but we’ll try to recruit you. Probably repeatedly.
Any questions? See you Tuesday night!
Resources
- Administration: You must be an FLRC member and sign the 2025 waiver!
- Location: All XC workouts take place at the F. R. Newman Arboretum in the Cornell Botanic Gardens east of the Cornell Vet School
- Parking: There’s plenty of parking in the Arboretum; latecomers have to park farther from the warmup area.
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: Jogging until everyone’s done, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator