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

Master’s Challenge 5K

I know that not all of you are racing this one but these ideas still apply to other 5K’s. My friend Tara had a race last Wednesday evening but was not optimistic about racing in the evening after a hard days work. I recommended that for the first mile that she just concentrate on form and fluidity and forget everything else. Then at the 1 mile mark pick up the effort and again at the 2 mile mark and finally an all out drive for the last 1/10 of a mile and past the finish line. She wound up beating her pre-race goal by 1 minute and 17 seconds.
The Master’s Challenge course starts near Parking lot 6 and heads north towards Rt 202. I would guess that the mile mark will be near Parking lot 4 so there is a tough hill at the end of that 1st mile. Relax don’t race up that really tough hill. There will be a turnaround and my guess is that it will be near Parking lot 1. Immediately after the turnaround take 3 quick strides to get you back to race speed more rapidly. The two mile mark should be back near Parking lot 4 so after that use your downhill form going down that that hill and try to keep that faster pace when you get to the bottom and to the 3 mile mark. The last 1/10th has a short but nasty hill going up into Parking lot 6. Drive with your arms and pick up your knees, it will only hurt for less than a minute.
Remember, relax that 1st mile and let the other racers pull you along then start picking them off after mile 1.


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