Since we had a PGXC race on Sunday and it’s looking wet, we’re going to stay on the roads with something a little easier. After our warmup, we’ll do 4–6 reps of the roughly 1-kilometer course shown below, starting at the main parking lot, heading counterclockwise around the Arboretum Road loop, coming back up to the main road, turning right, and running up the hill to the Stop sign. Then we’ll jog back to the starting point for rest. If the grass is wet, we’ll skip strength and mobility and just do some more jogging cooldown.
As always, meet on Tuesday at 6 PM and be ready to start at 6:15 PM. Everyone is welcome, though you must sign the FLRC Training Programs waiver once for 2024 and, if you come regularly, be an FLRC member .
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.)