First off, note the new 5:30 PM time—it’s getting dark fast—and please help spread the word to anyone who might not see this. Second, I am away this week, so Patrick Milano will be leading the warm-up, workout, and strength and mobility exercises at the end. Thanks, Patrick!
We had some excellent showings at the second PGXC race on Sunday, with our FLRC women’s Ultra Vets team winning. Our next race is in two weeks in Syracuse, and it’s a lovely rolling route on an abandoned golf course.
To focus on true cross-country training, we’re going to repeat the Three-Ring Circus workout from a few weeks ago. After 10 minutes of jogging to warm up, we’ll start down where we do the whistle workout, but run down the field by the road and turn right to run along the fence before turning right again to run the perimeter of the landscaped area back toward the start. That will all be at 5K race pace. When you cross Arboretum Road into the whistle workout loop, you’ll drop to easy pace for a little recovery. However, when you come back to the starting spot, you’ll all right cross the road again a little higher up and move back into 5K race pace along the path that leads up to and around the sculpture garden, running as far back as you can while staying on grass. Then you’ll turn back and run past our warm-up spot and across the field by the porta-john and down to the start. This time, you’ll run the whistle loop easy for recovery before starting another loop by crossing the road at the fence level. One complete set of loops is about a mile, with maybe 400m of rest and 1200m at speed. Those with higher mileage should do 4 or 5 sets; those with slower mileage can stop at 3.
Meet on Tuesday 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 warm-up at 5:45 PM among the sculptures. Invite your friends!
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