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For everyone whose inner voice grumbles at Wednesday workouts of uphill running, we celebrate Res Dogs Red Week and the park’s spring freshness with DOWNHILL REPEATS!
DOWNHILL!!! For 45-seconds a pop!
Our learned coaches know downhill workouts “absolutely” have their place: “They give your legs a decent bit of eccentric loading, which is otherwise hard to replicate.”
So this week we run downhill hard for part of the workout, focusing on keeping turnover fluid and not “braking” running downhill. And we recover UPHILL with an easy jog (yay!).
We will meet at 7p at light pole E8301, our usual spot behind The Met. Please make sure you have warmed up for at least a mile, though if you are late or it is more convenient meet us at the top of The Yard hill (the closest entrance is W85). We will finish off our warmup with a light jog to the workout spot.
——8×45 seconds downhill with easy jog recovery uphill. We will run down Yard hill, depending on pace you will finish repeats down toward Delacorte Theater.
After the eighth repeat a 5-minute recovery jog, heading into and around the Great Lawn counter-clockwise.
——4×45 seconds around the Great Lawn with 1:15 easy jog recovery. For these four, per our coaches, “you’ll likely feel a bit more fatigue in your legs after the eccentric loading bouts.”
Cool down for at least a mile on your way home.
Be sure to check your V.O2 app for your target pace suggestions, when you input workout and race results it does all the calculations for you. Please feel free to ask me for suggestions on modifying the workout, your speed leaders and coaches are here to fashion these workouts so they are best for you.
And as always, happy to safeguard backpacks, extra layers, hydration stuff and small bags of milk chocolate-covered raisins. See you Wednesday!
Brett
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