We had about 40 people last week for our second XC workout, and I’m also looking forward to this week. Remember, the first race of the Pete Glavin Cross Country series is just three weeks away on September 22, so sign up soon and remember to RSVP for the pre-season party on September 13.
Meet on Tuesday 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’ll run an 800-meter loop around the ponds and the sculpture garden, going more like 10K pace than 5K pace. We’ll aim for six repeats total, with 3 minutes of jogging and art appreciation of the sculptures in between reps. Slower runners can run fewer reps or shorten the loop to keep the time the same. The course is a mix of grass and pavement, but you can run next to the path in most places if you prefer softer ground.
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 tonight!
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.)