A bunch of us ran at the third PGXC race at Taughannock on Sunday, so this week’s workout will be on the easier side. We’re going to revisit our first workout of the year, with surging grass loops in the Arbor Road field below where we meet (see the image below for the workout location and locations of additional parking spots). After our dynamic warmups and 10 minutes of jogging, we’ll reconvene at the top of the Arbor Road loop. I’ll assign everyone to one of two groups by rough pace/weekly mileage, and each group will start running around the loop.
I’ll start the workout by blowing a whistle. Group A will surge to T pace (10K race pace), while Group B will continue to run at E pace (conversational pace). After 15 to 60 seconds, I’ll blow the whistle again, at which point Group A drops to E pace and Group B surges to T pace. Every subsequent time I blow the whistle, the groups will swap paces. We’ll keep this up for 15 minutes or until it seems like people have had enough—the reps are short, so they shouldn’t be too taxing. In the last rep for each group, I’ll challenge you to increase your speed to R pace (1 mile race pace) to simulate a kick to the finish.
Everyone is welcome, though you must sign the FLRC Training Programs waiver once for 2024 and, if you come regularly, be an FLRC member. We also invite you to join us for the fourth PGXC race on Sunday, November 3 at Finger Lakes Community College in Canandaigua—please register! If you like the social aspects of the workouts, you’ll get that in running cross-country too—we have a great time.
Any questions? See you tomorrow!
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.)