Our first PGXC race is this Sunday, so sign up today and check out the logistics—we need more runners in all age groups! RSVPs are necessary by the end of day Tuesday for the FLRC-funded option to stay overnight the night before.
We have a new workout for this week—Grassy Loops. 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 (counter-clockwise), you’ll drop to easy pace for a little recovery. However, when you come back to the starting spot, you’ll 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 warmup spot and across the field by the porta-john and down to the start. This time, you’ll run the whistle loop clockwise easy for recovery before starting another loop. I think 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 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!
Resources
- Administration: You must be an FLRC member and sign the 2025 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