June 17, 2010 7:00 PM - 18 attended
East River Park 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
One mile at 5-K race pace. Recover 3:30. Run 1200 meters at one second per lap faster than 5-K race pace. Recover 3:00. Run 1000 meters at two seconds per lap faster than 5-K pace. Recover 2:30. Run for 800 meters at three seconds per lap faster than 5-K race pace. Recover for two minutes. Run 600 meters at four seconds per lap faster than 5-K pace. Recover for 1:30. Run 400 meters at five seconds per lap faster than 5-K pace.
Posted June 16, 2010 at 10:07 AM -
Matthew
I saw this workout in runnersworld this week as an alternative to mile repeats and thought we could try it:
Posted June 16, 2010 at 10:08 AM -
A former member
I'm headed up to NYRR to pick up my bib this afternoon. If anyone wants me to get theirs and bring it to the training run, please email/text me your shirt size by 3pm.
Posted June 17, 2010 at 11:03 AM -
Rich H
A group of us are going to watch Celtics/Lakers Game 7 after the workout if anyone's interested!
Posted June 17, 2010 at 3:04 PM
RSVPs closed
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Rich HEvent HostWhippet Organizer, Pacer (7:30-8), OrganizerDid 1600m, 1200m, 1000m, 800m, 600m, 400m; then 2x200m relay with Will, Patty, Scott, Jim and Johnny. Brutal but good stretching afterwards led by Patricia and Celtics game at Slainte! 4x400m relay in 4 days!
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Scott B.Short Distance Coach/Pacer (7:30-8), Assistant OrganizerExcellent work by sprinters Johnny, Will, Patty, Jim + Patricia & Rich. FYI our 3x2x200 relay came around in 3:26, averaging 34sec per 200m during that part of the workout.
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A former member
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A former member
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A former member
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A former member
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6/17 training plan for sprinters (last workout before 6/22 relay race): warmups, handoff drills, just two split 400s (200m fast, 30sec rest, 200m fast). Then we'll make three teams of three runners and do some fun relays to sharpen up: 3x2x200 (each runner does two 200s with 60sec rest between them), and a sprint medley relay (two runners do two 200s, one runner does a single 400). Josh, please bring your batons!