Wednesday Workout

Wednesday 7/27 Speedwork

[like] This week there is a team race for those 40 years old and over in Rockland and that information and directions can be found at www.runner.org . You are encouraged to participate there but we will be holding a speed workout for those who cannot get over there or are under
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7/20/11 Workout

This week’s speed work is hill repeats up the hill towards the barns. It is 5 x 100, 5 x 50 and 3 x 25 seconds up the hill. The recovery is the jog back down to the start. The goal is to get slightly further on each segment. This course is shaded so it should help keep us
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7/13 speed workout

This week we will be running the Hill & Dale workout which consists of six times, three minutes hard followed by a three minute recovery over a moderately hilly course. Those who are racing in the team race on Saturday are advised to run this workout at a training pace. We
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7/6 Speed Workout

Tomorrow’s workout is 4 x 3 minutes out and 3 minutes back. The course is a slight downhill going out and therefore a slight uphill coming back the goals are 1st to get back to the exact spot that started at without looking at your watch after turning back. Since you be
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6/22 Speed Work

This week workout is short speed up the meadow hill of 5 x 400m, 4 x 300m and 3 x 200m. The start is only about 100m from the arch bridge.
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6/15 Workout

This weeks workout is 5 x 1200m along the Pocantico Trail and river. The course is a moderate downhill going out and mostly uphill coming back. The goal as usual is to go slightly faster on each consecutive one. The terrain is such that we can practice uphill and downhill techniques.
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