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Leave it to our fearless speed program leader Peter to break from the ordinary in formulating our prep for NYRR Team Championships. He’s scrambling the calendar and calling this week for the ever-popular Countdown Workout!
This simple format made its debut in 2014 and we’ve continued to run it in late December or early January to bid adieu to each year. Please feel free to dispense with the turtlenecks, base layers, stocking caps and gloves and wear something more appropriate for an early summer evening.
We will meet at the usual spot, the Southern Pump House bridge at 730p Wed 3 July. There is no if-you-are-late-or-it-is-more-convenient spot for this week: The workout begins at the bridle path entrance next to the bridge.
The workout encompasses progressively shorter repeats starting at 1k and ending at 100 meters, with 100m jog recovery between each. So we’ll run 1000m heading north on East Drive, turn around and jog a 100m recovery before a 900m repeat south. Turn, 100m recovery and then 800m … down to the last 100m recovery and 100m fast finish.
There will be chalk marks on the drive to indicate start-finish spots and we’ll finish close to the drinking fountains at Engineers’ Gate. Total distance 5500m of repeats with 900m of recoveries.
As always, while you are running I’m happy to safeguard backpacks, hydration equipment, mobile phones and hot-fudge sundaes.
And mark your calendars: The 10 Jul workout will be on the beautiful track at Riverbank State Park (679 Riverside Drive, a block from the 1 train’s 137th-City College station)!
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