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As is our custom, we are celebrating Global Running Day with a hybrid workout:
Warmup + workout + cool down = drinks!
The goal of this week’s workout is some fastfastfast 500-meter repeats in Riverside Park and then an enjoyable evening with your fellow Res Dogs at the Boat Basin on the Hudson River at West 79th. Thanks to Joelle for confirming availability for us at the BB for both runners and anyone who wants to join after the workout.
We will meet at 730p at our usual spot, the bridge near the Southern Pump House. Our warmup will follow the bridle path, exit the park and cross to Riverside Drive, where we will turn north and eventually curl into Riverside Park at W95. If it is more convenient or you are late, meet us at ~745p at the north end of Serpentine Promenade near Hippo Playground (enter the park at W91 and Riverside Drive, go down the hill, pass the playground and meet us next to the public garden).
The Serpentine Promenade will be familiar to anyone who ran kilometer repeats there last year. It’s a beautiful gem in the city with views of the river (and, should we be so lucky, sunset at 823p).
Option A: 5×500 meters starting at 10k goal pace and faster by 1-2 seconds per repeat, with 1 minute standing rest
Option B: 7×500 meters starting at 10k goal pace and faster by 1-2 seconds per repeat, with 1 minute standing rest
Once finished, our cool down will be a short jog to the Boat Basin, where we will celebrate our good fortune as runners and fellow Res Dogs. You might want to bring an extra layer for the post-run festivities, and as always during the workout I am happy to safeguard backpacks, hydration devices, electronics and cupcakes. See you for Global Running Day!
Brett
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