XC workout Tuesday 9/30 at 6 PM at the Cornell Botanic Gardens

Group Runs & Workouts
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Sorry for the late post—I was busy with Tonya’s birthday yesterday. :slight_smile:

Our second PGXC race is this Sunday, so sign up today and check out the logistics—we need more runners in all age groups and will be recruiting hard.

To focus on true cross-country training and solidify this new course in our brains, we’re going to repeat the Three-Ring Circus workout from two weeks ago. 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 by crossing the road at the fence level. 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.

ScreenFloat Shot of Maps on 2025-09-15 at 17-08-17
ScreenFloat Shot of Maps on 2025-09-15 at 17-08-171920×1415 360 KB

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, and be ready for a time change next week as the darkness creeps into the end of the workout.

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