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

Lake Run @ 5:45PM

Back to the Lake run this week. For those who are racing this week I would suggest focusing on form & fluidity rather than pure speed. The emphasis this wee k is on relaxing one’s shoulders as I saw at last weeks workout some very tight shoulders and upper bodies.
Lake Run:
The Lake Run around Swan Lake consists of 10 x 2 minutes hard followed
by a 2 minute recovery. It starts with a very long uphill then moderate
rolling hills ending with a long downhill. Half of the course consists of farm
trails and then the park trails. They are 1) Brothers Path 2) Old Rail Road Bed 3) Peaceful Path 4) Brothers Path again 5)
Farm Meadows
Trail and back again to the farm roads. We will have an alternate course
if needed for
those new to this workout. We leave the starting point at 5:45 but again
there is a shortcut to catch up to the group so give me a call or text to 914
469-0702 if you are going to be a little late.

I’m making a 2nd attempt at a course map, I could use any advice to map it better.


For more information: goo.gl/mEbIW

pdf icon Rockefeller-Preserve-Trail-Map-Lake-Run.pdf