Wednesday Workout

Night Ops Invite

Please let me know if you are interested in continuing with speed work in the dark (aka Night Ops). There are changes from previous years. First the farm is being closed so there will be no plowing this Winter unless things change. Also I am requiring a minimum participation of 5
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Race Day Registration

There is race day registration for tomorrow’s “Guess Your Time Race” — For more information: goo.gl/mEbIW
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FDR Park 6PM

The Workout this week is the Guess Your Time 2.5 Mile Race . My suggestion is to run it as a tempo run which should be about 30 seconds per mile slower than your 5K race pace. It will be a little easier predicting this rather your race pace and it will perhaps introduce you to
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Today’s Workout

We have a problem & a potential problem. First the club team championship is on Saturday so a hard workout would be ill-advised and secondly the forecast is for thunderstorms at our meeting time. I would recommend the pacing workout of 3 x 3 minutes out and 3 minutes back
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Masters Challenge Race

Since most of our speed workout participants are over 40, I’m encouraging those runners to run in the Master’s Challenge 5K . For directions go to www.runner.org and it’s right there . This is a fun event and this year is being held at Rockland Lake on a flat
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Track Speedwork

This week’s workout will be held at the Yorktown HS track and is also run in conjunction with the monthly meeting. We’ll start at 5:45PM but I will stay a little later for those of you who can’t make it by 5:45. The track is to the east of FDR Park and there
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Meadow Loop 4 x 1300m

This weeks workout is 4 x 1300m (3/4 mile+) around the meadow on the other side of where we meet. The 4th loop is optional for those just getting back into speed work or shape this Spring. As we did last week we plan on starting promptly at 5:45 but it’s very easy to jump
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Lake Run Today

I had thought of doing hill repeats today but our next weeks workout (5/10/17) is at FDR Park in conjunction with the monthly meeting and the hill repeat workout works well there. The Lake Run is a good substitute. Lake Run: The Lake Run around Swan Lake consists of 10 x 2
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Hill & Dale Workout

I know that it’s still early in the season and the weather has been spotty but we can use a little more participation. Consistancy is the one vital ingrediant in any program so I hope that you will be able to train on a somewhat regular basis, Wednesday’s workout is a
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Today’s Workout

Today’s workout is hill repeats and we start right from our meeting point. It didn’t work well with my asking only to let me know only if you wanted to stay on this email list so please let me know if you want to be removed from the list. Otherwise I’ll leave
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