August 8, 2017 at 5:13 am #508
Beginning 8 Aug through the NYC Marathon we will temporarily shift Wednesday speed workouts to Tuesday night. We are #TuesdayTraining to keep the regular speed and marathon training groups together. This way we maintain the same enthusiasm, encouragement and fun that were diminished in previous years when those groups worked out on different nights.
Before anyone thinks, “I’m not running a marathon, so these workouts aren’t for me … ”, we’ll let you in on a secret: Most of these are pretty much what the non-marathon group would do. The only difference is that the marathon training calls for a 1-to-3-mile warm-up and 1-to-3-mile cool-down. Feel free to skip that part!
In our eyes, it does not matter whether someone is going 26.2m/42.2k the first Sunday in November or bolstering the Res Dogs cheer group on First Avenue just beyond Mile 19. We’re all Res Dogs, running together and supporting our fellow Dogs—for a limited time on Tuesdays.
We will meet at the Southern Pump House bridge at 7:30p Tuesday unless otherwise indicated in the weekly post. In most instances the weekly post also will list an “if-you’re-late-or-it’s-more-convenient” spot where we will begin the workout at ~740p.
And please note: The 29 Aug workout will be at the East Sixth Street track between the FDR Drive and East River. We do that a few times a year to run on an official track, where we can clock our split times … plus it’s a scenic spot!
The weekly run leaders will be happy to help you modify any workouts for distance or quantity of repeats.
All of these workouts are suggested at half-marathon goal pace (HMGP). If you have not run a half marathon, or want to confirm your pace, it’s easy to use the pace calculator at http://www.runsmartproject.com/calculator. Click on the “equivalent” tab and enter distance and time (you can use any recent race results). The calculator will determine average pace and equivalent times for distances from 1500m to the marathon.
Here are some Monday night group paces for the 5-mile lower loop converted to half-marathon goal pace:
If you run 7:30/mile for 5 miles, HMGP is 7:59 (projected HM of 1:44:45)
If you run 8:00/mile for 5 miles, HMGP is 8:31 (projected HM of 1:51:42)
If you run 8:30/mile for 5 miles, HMGP is 9:03 (projected HM of 1:58:34)
If you run 9:00/mile for 5 miles, HMGP is 9:35 (projected HM of 2:05:43)
If you run 9:30/mile for 5 miles, HMGP is 10:06 (projected HM of 2:12:27)
If you run 10:00/mile for 5 miles, HMGP is 10:37 (projected HM of 2:19:11)
8 Aug, Peter: 3-5x1200m at HMGP with 400m jog recovery, East Drive between ~E84 and ~E96
15 Aug, Dara: 2-3 progressions (400m/800m/1200m) at HMGP with 400m jog recovery between each repeat, East Drive between ~E84 and ~E96
22 Aug, Brett: 3-4×1 mile at HMGP with 400m jog recovery, site TBD
29 Aug, Jay: 5-8x800s at HMGP with 400m jog recovery, East Sixth St. track between FDR Drive and East River
5 Sep, Shin: Timed progressions at HMGP of 8 minutes with 4-minute jog recovery, 12 minutes with 4-minute jog recovery, 16 minutes, site TBD
We’ll see you Tuesday night!
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