We had a great group last week for our first XC workout of the season, and I’m looking forward to this week too. Remember, the first race of the Pete Glavin Cross Country series is just over a month away, so sign up soon!.
Meet on Tuesday night at 6 PM and be ready to start at 6:15 PM at the parking area in the bowl of the F. R. Newman Arboretum in the Cornell Botanic Gardens (Google Maps pin). There’s lots of parking, but the later you arrive, the farther from the meeting point you’ll be.
For this week’s workout, after we do dynamic warmups and 10 minutes of jogging, we’re going to run loops around the big field and sculpture garden in the bowl. Half of each loop will be done between I and R pace—5K to 1-mile race pace—with a focus on hitting the short hill in the middle with good form, without slowing down, and maintaining the pace after the hill to the end of the sculpture garden. Once you pass the lewd sculpture, you can turn and run at E pace (not your slowest jog) for the rest of the loop and start again without stopping. Because they’re so short, we’ll be doing a bunch of reps, at least 10 for those without much weekly mileage and 25 or more for those with the mileage to support the workout. The workout has two goals: maintaining good hill running form as you tire and learning to switch gears.
Everyone is welcome, though you must sign the FLRC Training Programs waiver once for 2024 and, if you come regularly, be an FLRC member. You don’t have to run the PGXC series—the workouts are great social running on their own—but we’ll try to recruit you. 
Any questions? See you Tuesday night!
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.)
Sorry for being late—Monster, the end of the Challenge, and work deadlines have had me behind.