For this week’s workout, we’ll warm up by running back toward campus to the Caldwell Road entrance to the Arboretum. Then we’ll do repeats on the 1K grassy loop that High Noon calls the Diaper Loop (if you’re late, join us at that entrance). It takes 5-8 minutes to complete and has a steep hill in the middle, so we’ll be running the first half up to the oak tree at I pace effort (roughly 5K race pace), working the steep hill hard, keeping the effort up until you are past the flat spot at the top, and then jogging back to the start at E pace. The number of reps will depend on your mileage, but assume 4 to 6.
As always, meet on Tuesday at 6 PM and be ready to start at 6:15 PM. The first race of the Pete Glavin Cross Country series is fast approaching on September 22, so remember to register soon and RSVP for the pre-season party on September 13.
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!
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.)