New time! Meet on Tuesday at 5:30 PM and be ready to start at 5:45.
Since so many of us ran the PGXC 6K race yesterday, this week’s Tuesday workout will be more about recovery and shaking out the legs: Single File Surges.
After we regroup from the 10-minute warmup jog, each of several groups 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 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 some more miles around the main road without going all the way out to Caldwell.
Everyone is welcome, though you must sign the FLRC Training Programs waiver once for 2024 and, if you come regularly, be an FLRC member .
Any questions? See you Tuesday!
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.)