5 Apr Wed workout: Lower loop repeats!

Announcements, updates and discussion of weekly group runs and speed workouts.

5 Apr Wed workout: Lower loop repeats!

Postby Brett on Wed Apr 05, 2017 1:20 pm

Keep your fingers crossed, it appears we have passed from cold winter nights to much more pleasant weather for Wednesday workouts! If you need proof, this is the last week our official meeting time of 730p at the Southern Pump House bridge occurs after sundown. Next week, sunset is 732p (yay!).

This week begins our package of workouts designed to prepare us for next month's Brooklyn Half. There's a post at the top of this board describing the experiment that came about at the encouragement of Rob G., who formerly served as our cheerleader and entry liaison for NYRR team points races. That role is now filled by Bill D., and for the third time in four years we have 60 or more Res Dogs entered in BKNH!

While we're promoting these seven weeks as a way to prepare for BKNH, we encourage everyone not in that race to still come out and join the fun on Wednesdays. Each workout is flexible and the weekly leader and/or Rob (our guest co-leader) can help modify the repetitions and/or distances to suit your needs. Speed is about making each of us faster and stronger runners, no matter our current pace or whether we race!

This week we'll be running the lower loop:

2x1200m at 10k pace with 2:30 rest

3x800m at 5k pace with 2:00 rest

4x400m at >5k pace with 1:30 rest

Meeting time is the usual 730p at the Southern Pump House bridge. If you are late or it is more convenient, meet us at ~740p on West Drive at ~65th, at the bottom of the small incline south of Tavern on the Green (the one everyone curses finishing the NYC Marathon).

Bring your watch and a smile!
Hot Doggie
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Joined: Tue Oct 26, 2010 6:35 pm

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