XC workout Tuesday 8/26 at 6 PM at the Cornell Botanic Gardens

Group Runs & Workouts
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To continue working on and extending our hill running expertise, we’ll be running a grassy loop workout that’s aimed at helping your climbing endurance and your downhill form/comfort. One key to doing well on hilly courses—and staying safe—is to be confident about running quickly downhill. The more you brake running downhill, the more likely you are to slip or trip, and the slower you’ll go.

So we’re going to start about halfway up Arboretum Road under the trees, run up to the stop sign, turn right, and then come back down on the other side of the trees along the unmown field. Both the uphill and downhill are meant to be quick—a little faster than 5K race pace. The uphill should feel uncomfortable, and the downhill should feel fast so you’re breathing hard at the bottom. Most people should aim for 8 reps, though those who have more weekly mileage can go for 10, and those without much weekly mileage can limit it to 6. You can run the uphill on either the pavement or the grass; the downhill is all grass.

Nut-Grove-U-Hills
Nut-Grove-U-Hills1920×643 201 KB

The U-shaped course is about 400m, and recoveries will be jogging further down the field for an equal time rest. So if it takes you 2 minutes to make the loop, jog down for 1 minute and back for 1 minute, so you’re ready to start again after 2 minutes of rest.

Meet on Tuesday night at 6 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 6:15 PM among the sculptures. Invite your friends and recruit new students!

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