I’ll be late to the workout because I’m presenting FLRC’s perspective on how outside groups are allowed to use Ithaca City School District facilities like the track or the main building, which we use for Ithaca 5&10 and Turkey Trot. You all know how to do the dynamic warmup, and High Noon Open team captain Mik Kern will be leading the workout.
After the dynamic warmups and 10 minutes of jogging, we’ll run the 800-meter loop around the ponds and the sculpture garden at 5K pace. We’ll aim for 4–7 repeats total, with equal jogging rest and sculpture appreciation in between reps. (If you run 3:30 for the fast rep, you jog for the same amount of time to rest.) If you don’t have at least 20 miles of weekly mileage, aim at the lower end for the number of reps. The course is a mix of grass and pavement, but you can run next to the path in most places if you prefer softer ground.
Everyone is welcome, though you must sign the FLRC Training Programs waiver once for 2024 and, if you come regularly, be an FLRC member.
If you haven’t yet signed up for our home PGXC meet on Sunday, October 20 at Taughannock, please register! If you like the social aspects of the workouts, you’ll get that in racing cross-country too—we have a great time together.
Any questions? See you tonight!
Resources
- Administration: You must be an FLRC member and sign the 2024 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
- FLRC Calendar: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)