Our first PGXC race was Sunday (congrats to the Women’s Vets team for the win, and to Julie Barclay and Kim Jackson for their 1st and 3rd age group places in W50, and Sandy Gregorich for her 2nd in W60!), so we’re going to have a slightly easier workout this week to avoid overloading legs two days after a hard effort. It’s also likely to be wet, so we’ll stick to the pavement for 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 very 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 another 10 minutes for some more miles. We may skip strength and mobility if it’s too wet.
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