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

Back To Rocky’s and a 5:45 Start

Back to Rocky’s after last week’s trip to the FDR Park. This week it’s many of our runner’s favorite, the “Hill & Dale” workout. For those of you who are running the Brooklyn Half I would strongly recommend running it for a form check only and if you think that you’ll be tempted to run too hard to skip it. I’m attaching a link of a study that I feel shows the strong benefits of speed work. I’m not suggesting at all that you shouldn’t do distance training but this study picked extreme parameters which I feel demonstrate the benefits of speed work.

well.blogs.nytimes.com/2016/04/27/1-minute-of-all-out-exercise-may-equal-45-minutes-of-moderate-exertion/?smprod=nytcore-ipad&smid=nytcore-ipad-share

Hill & Dale
This consists of 6 x 3
minutes hard then 3 minutes easy. It’s a beautiful rolling course and
somewhat challenging. I will also have a “novice” course that is a
little less complicated and less challenging if there is interest in
that. The regular course is Witches Spring Trail (all of it), 200m north
on Gorey Brook Rd Trail, 13 Bridges Loop (all of it), Eagle Hill Trail
(all of it). We finish heading south on Gorey Brook Rd Trail (again) to
the farm road trails to our meeting spot.
We will be starting the
speed portion at “Witches Spring Trail” which is well north of our
meeting point, so there will be a 3/4 of a mile warm-up built in. Call
me at 914 469-0702 if you are running late as we will be starting on
time from our meeting spot at 5:40. There are short cuts that you can
take to catch up with the group if needed.


For more information: goo.gl/mEbIW