Wednesday Workout

Hill & Dale- 5:45 at Rockefeller’s

This is the coolest (temperature wise) course that we do and it is also the most complicated. I do have an alternate course in mind for those unfamiliar with this one. Hill & Dale This consists of 6 x 3 minutes hard then 3 minutes easy. It’s a beautiful rolling course
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Yorktown Track @ 5:45

This week’s workout will be held at the Yorktown HS track and is also run in conjunction with the monthly meeting. We’ll start at 5:45PM but I will stay a little later for those of you who can’t make it by 5:45. The track is to the east of FDR Park and there is
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Today’s Workout – Sticky

I wanted to wait to see what the day’s weather forecast would be and Weather Underground’s Sleepy Hollow forecast for today at 6PM is 88 degrees with 42% humidity ?. I’d like to do hills where the course is mostly shady and cut it back to 4 x 100 seconds, 4 x 50
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3 x 1.05 Miles or The Master’s Challenge

This coming Wednesday we have a choice two hard runs at The Rockefeller Preserve. Those of you 40 or over are encouraged to run the Master’s Challenge and I’ll forward the club’s email announcement just in case you aren’t on that email list but it starts
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Speed Work and a Bonus Beer Mile

This week’s workout will be held at the Yorktown HS track and is also run in conjunction with the monthly meeting. We’ll start at 5:45PM but I will stay a little later for those of you who can’t make it by 5:45. The track is to the east of FDR Park and I believe
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Hill & Dale

This is the coolest (temperature wise) course that we do and it is also the most complicated. I do have an alternate course in mind for those unfamiliar with this one. Hill & Dale This consists of 6 x 3 minutes hard then 3 minutes easy. It’s a beautiful rolling course
Read More

Lake Run @ 5:45PM

Back to the Lake Run I’m using the same map which leaves a lot to be desired but is better than nothng.m 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
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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
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Hills at FDR Park @ 6PM

At the request of the club, this week’s main workout will be held at FDR Park in Yorktown Heights (directions to follow). For those of you that would have difficulties with this location I am offering to organize a separate workout at our normal time and place. For this we
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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
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