XC workout Tuesday 9/8 at 6 PM at the Cornell Botanic Gardens

Group Runs & Workouts
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Our first PGXC race is coming up on September 20, so sign up and fill out your roster row soon—we need more runners in all age groups! We’re planning a post-race lunch at the OK Beer Company in Honeoye Falls again—it should be a fabulous way to spend an upstate New York weekend day with friends.

This week’s workout will be our Three-Ring Circus. We’ll start 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 at an easy pace 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.

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 recruit more people for your PGXC team!

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