PGXC is closer than it may seem, so please sign up for:
- Sep 12: Pre-season party
- Sep 21: First race in Buffalo, with an FLRC-funded option to stay overnight the night before
For this week’s workout, we’ll warm up by running back toward campus to the Caldwell Road entrance to the Arboretum. Then we’ll do repeats on the 1K grassy loop that High Noon calls the Diaper Loop (if you’re late, join us at that entrance). It takes 5-8 minutes to complete and has a steep hill in the middle, so we’ll be running the first half up to the oak tree at 5K race pace effort, working the steep hill hard while maintaining good form, keeping the effort up until you are past the flat spot at the top, and then jogging back to the start at an easy pace. The number of reps will depend on your mileage, but assume 4 to 6.
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