Workouts

Saturday Long Run

There is an organized run every Saturday morning at the Pump House starting at 7:30. Paces and distances (up to 20 miles) vary widely and there are usually enough people running to find someone or a group to run with. Water and gatorade are put out by one of the runners every week. Coming for the first time? It’ll be great! We start here:

 

Runners put out the water and gatorade. In other words, if we don’t put it out it doesn’t get put out and then we are all thirsty and annoyed!! Fortunately, we have the WATER BARON who coordinates the Saturday fluids. What’s most important is that you sign up to put out the water, or you will feel the wrath of the Baron.

There are two places we have water and gatorade (click the link for directions):

The Mailboxes: This is 3.3 miles from the start

The Triangle: This is 2.2 miles on Quaker Ridge Rd from stop 1.


Wednesday Speed Workout

Coach Jack Brennan runs a workout at Rockefeller Preserve every Wednesday — each week it’s a different workout with particular objectives and challenges; contact Jack via email to find out what’s going on right now. Jack sends out a weekly email, which is great to have if you’re going to the workout, but also useful if you’re missing it. You can emulate the workout on your own and not feel sad that you missed an awesome run.

The workout starts at 5:30pm, and usually begins here..


View Taconic Speed Workouts in a larger map

Latest Email From Jack

Wednesday 9/15 Speed

It’s back to shorter speed this week with the workout being the Lake run of
10 x 2 minutes on and two minutes off. We start with a 2 minute warm-up.
I took this article from the NYRR site. The 200m bursts that they mention
are similar to the 30 second strides that I preach about. And you don’t
have to be 40+ to benefit from strides. Just to review strides are 30
second bursts followed by a 1 minute recovery. Do them in the middle of any
non-speed training run and do 6 repeats. Accelerate slowly and focus on
form. You’ll get a lot of benefits for 3 minutes of hard running.
Congratulations to out milers Emily, Mary, Karen & Tom for their
performances at the 5th Ave. Mile.
Here’s the link.
http://running.competitor.com/2014/09/training/fast-40-master-stride_113559?utm_medium=whats-hot

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The workouts start at 5:45PM. They start here: http://goo.gl/e9jP7 For more information: http://goo.gl/mEbIW