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.

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: