February 4, 2010 7:00 PM - 6 attended
Training Run
We are going to start doing training runs on the East River and meet at the track in East River Park east of the FDR at East 6th Street. This will give us the flexibility to do speed workouts or distance runs up the East River or over the bridges.
An example of a typical workout would be a one mile warmup, 4-6 mile repeats at the pace determined here: http://www.mcmillanru... with a 3 minute rest, and a one mile cooldown. I will post the workout a few days before each Thursday so everyone can figure out their pace.
Please let me know if you have any questions!
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Matthew
As an alternate, you can do 200s. These are meant to build fast twitch muscles and will help in finishing races. Try to do between 10 and 12 of these between a sprint and your 5k pace. Jog for 200 meters between each and make sure to warm up and cool down before and after.
Posted February 2, 2010 at 11:58 AM -
Scott B.
Matt: Good workout, I'll be doing the 200s and will throw in a few 400s to get ready for a mile I'm doing next week. Amy -- I have to run an errand just before this workout so I'm going to go straight to the track rather than your office.
Posted February 2, 2010 at 2:50 PM -
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Rich HEvent HostWhippet Organizer, Pacer (7:30-8), OrganizerGreat training run! Scott really pushed me and the speed workout totally kicked my butt. We did 12x200m (with 200m jogs in between) in 35s, 43s, 43s, 41s, 39s, 38s, 37s, 38s, 38s, 38s, 37s, and 40s. http://conn...
. Good to see new faces and those returning from rest!
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Patty HIt was fun! Everyone was really friendly. :) cant wait for the GridIron on Sunday. It will be cold! But it will still be a blast im sure with the large group of us who are going
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Hey all, I think everyone that's signed up so far is also running the Gridiron. If you want to PR this weekend, it might be best to take it easy for this run so run 4 to 5 easy miles on the track (stay in the outer lanes) and then do 10 strides. Here's an article about strides: http://www.dashingwhippets.org/messages/boards/thread/772...
