Grab your MetroCard, it’s time to work off Thanksgiving’s excess with a pyramid workout under the lights at Riverbank State Park! It’s the only park of its kind in the Western Hemisphere and it’s in our backyard!
A shutdown of the 1 train in late April thwarted our initial Riverbank workout, although the select few who reached the park praised its 400-meter track. Take the 1 to 137th-City College (or, if it throws another spanner, the B-C to 135th and walk/warmup a few extra blocks to Riverside).
We will meet at the Riverside-W138 entrance and head into the park at 730p. If you are late, meet us at the SW corner of the track, which is in the middle of the park. https://parks.ny.gov/parks/attachments/RiverbankRiverbankStateParkMap.pdf
After a warmup we will run a classic pyramid format, with distances and/or repeat quantities increasing and then decreasing, at half-marathon goal pace:
A=1x400m, 1x800m, 2x1200m, 1x800m, 2x400m (total distance ~3 miles repeats only, ~4.6 miles with warmup and recoveries)
B=1x400m, 2x800m, 2x1200m, 2x800m, 1x400m (~3.4 miles repeats only, ~5.5 miles with warmup and recoveries)
C=1x400m, 2x800m, 3x1200m, 2x800m, 1x400m (~5 miles repeats only, ~7.2 miles with warmup and recoveries)
Recoveries after 400s are 200m (half a lap), all others 400m.
Per usual, I am happy to safeguard extra clothing, backpacks, fluid bottles and slices of leftover pie. Bring your timing device of choice and see you at Riverbank!
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