This afternoon promises ideal running conditions so lets take advantage as there are only 4 more daylight runs including this one before the start of our”Night Ops” speed workouts. You have to ask to be on that email list as it is a separate one from this list.
The Old Railroad Bed path is deeply shaded and with sunset at 6:29PM, I would recommend skipping that little loop and adding on at the end. Those of you who are running the Staten Island Half should just shorten the workout to 8 x 2 minutes and also just run the speed part at race goal pace while working on form and tactics.
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.

For more information: