10 July: Riverbank track 400s!

Wednesday there’s really only one way to celebrate the U.S. victory in the Women’s World Cup …

OK, other than a ticker-tape parade.

Join us the evening of 10 July for another pre-NYRR Team Championships workout, this time at scenic Riverbank State Park! We will run on its spacious eight-lane track, and unlike last winter’s foggy workout at Riverbank we shouldn’t need the floodlights to see our way.

WE WILL MEET AT RIVERSIDE DRIVE AND WEST 138TH AT 730p!!!

This intersection is at Riverbank’s southern entrance, a block from the 1 train’s 137th-City College station. Please make sure you factor in travel time! For our UES friends the last northbound 2-3 express stop is 96th, then it’s a quick five stops on the 1 train to 137th.

We will warm up to the track and then circle it once before diving into the workout.

Option A: 10x400m at 5k target pace on descending rest:
**75 seconds after first, second and third
**60 seconds after fourth, fifth and sixth
**45 seconds after seventh, eighth and ninth

Option B: 12x400m at 5k target pace on descending rest:
**75 seconds after first, second and third
**60 seconds after fourth, fifth and sixth
**45 seconds after seventh, eighth and ninth
**30 seconds after 10th and 11th

While Riverbank has indoor bathrooms, the water fountains and beverage machines are a two-minute walk from the track. PLEASE MAKE SURE TO BRING A BOTTLE SO YOU REMAIN HYDRATED! If you step off the train and realize you forgot a bottle, there are bodegas near the 137th station for something cold and wet (I’ll be stopping post-workout for something refreshing).

As usual, while you run I am happy to safeguard your sport-drink bottles, hydration belts, backpacks and large dishes of gelato.

See you at Riverbank!
Brett

• This topic was modified 5 years, 6 months ago by Brett Avery.