Dashing Whippets Running Team

July 8, 2010 7:00 PM - 11 attended

East River Park Training Run

Selected By: Matthew

We are going to start doing workouts on the East River and meet at the track in East River Park east of the FDR at East 6th Street.

Distance runners will do the following workouts (Scott will be coaching anyone interested in sprinting/shorter distances):

First Thursday of the month: 8-10 by 400s (speed workout) with full recovery
Second Thursday of the month: 6-8 by 800s (speed workout) with full recovery
Third Thursday of the month: 4-6 by one mile (speed workout) with full recovery
Fourth Thursday of the month: cruise interval ladder of 400, 800, 1200, mile and back down with one minute rest
Fifth Thursday of the month (if applicable): Wild-card workout

at the paces determined here: http://www.mcmillanru...

Please let me know if you have any questions!

Scott B.
There will be a friendly Whippets track meet on July 29 at East River Park, with distances ranging from 200-400m to 2 miles (http://www.dashingwhippets.org/calendar/13208242/).
I'm training for it -- anyone else is welcome to do this aerobic conditioning ladder with me on 7/08: strength/coordination drills, then 3x500 @ 90% (i.e. very fast); 3x800 @ 80% (fast); 2x1200 @ 75% (hard); optional 1x1600 at 70%. 100% = 400m sprint speed. This builds speed in race distances up to 5K.

Posted July 5, 2010 at 9:44 AM
Matthew
Hey everyone, you'll notice that I borrowed an idea from NBR and put our workouts on a consistent schedule. If there happens to be an extra Thursday in a month, I'll pick a random workout, but the first four Thursdays will be the same every month!

Posted July 6, 2010 at 11:35 PM
Scott B.
That makes sense, Matt!

Posted July 7, 2010 at 9:12 AM
Amy
Sounds great to me

Posted July 7, 2010 at 10:59 AM
Mark
I'll probably just do a few laps. Still hesitant to go hard core with a speed work out.

Posted July 8, 2010 at 11:12 AM
Matthew
Had a great time! Thanks for doing the ab workout Patricia! I'm going to be sore tomorrow just from that.

Posted July 8, 2010 at 10:49 PM
Scott B.
Ditto on the ab workout, I'm sorry I missed it but will look forward to doing it in future weeks!

Posted July 9, 2010 at 9:08 AM
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11 attended

5.003 (3 ratings)

Event Host

Matthew
Whippet Captain, Pacer (7-7:30), Co-Organizer
Scott B.
Short Distance Coach/Pacer (7:30-8), Assistant Organizer

Rod & Scott did the aerobic speed ladder -- 2x500m fast (1:36-1:44), 2x800m hard (2:56-3:25), 1x1200 peppy (4:48-5:40). Good work!
Michelle
Amy
Captain/Pacer (10:00), Assistant Organizer
Robert Canfield Jr
Pacer (10:00)
Patty H
Mark
Takashi M
rodnel janvier
A former member
A former member