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Long Distance Archive - 2002 (Workout of 12/31/2002) WORKOUT DESCRIPTION (from Tony Ruiz) No track workout on Tuesday (12/31) because the Armory is closed on New Year's Eve. (Workout of 12/26/2002) WORKOUT DESCRIPTION (from Tony Ruiz) Hi, I hope everyone had a wonderful christmas full of cheer and lots of love. (and toys!) It was awesome to have a white christmas, reminded me of when I was kid when winters were winters and the snow meant Santa was preparing his sleigh. Of course he'd always snoop by when I was sleep but I would swear that I saw sleigh tracks. And besides, who dropped all the toys! Couldn't have been mom since we were poor, had to be santa, I tell ya. How she provided us with toys and things I'll never know, but I do know this, she's the greatest santa in whole wide world. Thanks mom and Merry Christmas to all my friends! I'd like to say that you get a day of for being nice this year but there were some naughty ones, so for all those here is your christmas gift. Head north on the west side, at 90 st start a series of lamppost pick ups. Pick up 3, recover 2. Do this three times. At W 102 st you'll start a 1 mile pick up, through the cut off and head south on the east side to E 90 st. Recover to the needle, here you'll start your final pick up of 2 miles. You'll continue south on the east side and complete the lower loop and finish at approximately 200 meters past our starting point. (W 72 st) The long items should be done at 10k pace. The terrain may be slippery so be careful. I'll see you at the statue @ 7 pm. (Workout of 12/24/2002) WORKOUT DESCRIPTION (from Tony Ruiz) No track workout on Tuesday (12/24) because the Armory is closed on Christmas Eve. Same thing next week on New York's Eve. (Workout of 12/19/2002) WORKOUT DESCRIPTION Before we get to the work out I want to inform you that there will be no formal track work outs the next two weeks. (tuesdays) You can though go to the Armory on monday and do track work outs either with the middle distance group or grab a partner or two and do your own work out. I would recommend this monday work out for people who are racing indoors. Please do not show up for a monday work out if you either raced the previous day or took a long run. (12 or more) We will continue with our regularly scheduled thursday nights. Here is tonight's gig. Head north on the west side and pick up 1 mile from W 84 st to W 102 st. (10k pace) Recover through the cut off. Here you will do a series of lamppost pick ups. You'll head south and do 2,4, and 6 lamppost pick ups with equal recovery. You'll turn around at the entrance to the southern pumphouse, head north on the east side and do the lampposts in reverse order or 6,4,2 with equal recovery. If you've counted correctly you should end up back where you started at E 102. You'll continue north on the east side and recover 3 lamppost after the cut off and start a 1 mile pick up (harlem hills) from the traffic light to W 102 st @ 10k pace. Warm down back to the statue and you're done. The total distance is 6.8 miles. The meat of course are the bookend miles so while you can run solid lampposts, don't get too excited because the last mile is the true test on whether you've run too hard going into the last interval. (Workout of 12/17/2002) WORKOUT DESCRIPTION (from Tony Ruiz) Before I give you the work out I want to congratulate the Men's Masters team for our continued dominance of the Road Runner Club team scoring championship. Once again we captured 1st place for the season. The Women Open were just absolutely incredible as they also took 1st place. (My first open winning team) I am so proud of your commitment I can't find the words to explain my joy. I will say this, you raised the bar and took the challenge and were successful. As a team you can't ask for more than that. You ran with dignity and pride, culminating the season in grand style this past weekend. We accomplished two goals, we won! and set the tone as planned for next season. All the work paid off, lets do it again, that was fun! Now for the work out:
The "A" and "B" group should run the entire work out at 3k pace. The rest of the groups should run 5k pace for the two 1k's, then attempt 3k pace. This is the first work out where you will be switching gears so be careful not to get too excited in those 400's. People who are going to race indoors this year should consider doing a race before the close of the year. Remember that the next 2 tuesdays there will be no formal work out at the Armory. The Armory may in fact be open so if you're not big on holiday celebrations you can obviously hook up with someone and do a work out. I'll find out tonight if the Armory will be open. Come speak to me if you are thinking of doing this so I can give you a work out. Once again, I want to thank all those people who made the effort to get up and race even when you were not feeling good or not in the best of shape, your spirit and desire are what we are all about, competitive athletes with hearts of gold who will go to any length for their team and teammates. (Workout of 12/12/2002) WORKOUT DESCRIPTION The last scoring race of 2002 (Double Points) is Sunday's Joe Kleinerman 10K. This is where our open Women will almost certainly clinch the overall title for the year and our Open Men have a realistic chance of placing 2nd overall. So this is a great race to be a part of, particularly if you have any chance of helping our teams, but even if you don't. Tonight's workout for those people planning on racing on Sunday is to do the same 1st mile as in the full workout, except at 10 mile pace. Then recover to the bottom of Cat Hill and do 3 lampposts on, 2 lampposts off, 4 times. Then complete the loop through the 102nd St cutoff and back to the statue for a total of 5.1 miles. The full workout (last week's postponed workout) is for people NOT running in Sunday's scoring race:
(Workout of 12/10/2002) WORKOUT DESCRIPTION The work out for tonight is--
Once again I'm asking that you basically stay consistent and refrain from gear changing. It's still quite early in the season and I'd prefer to see a consistent effort. The "A" and "B" group should use these 600's to set up sunday's final scoring race (10k) by running 3k pace for the entire workout. Everyone else is to run the first 6 at 5k pace, then finish the last two at 3k pace. Concentrate on form and get familiar with the tight turns. See you at 7:45 pm. Get warm and be ready by 8 pm. (Workout of 12/05/2002) WORKOUT DESCRIPTION Snow or no snow, here is tonight's work out. We'll start by heading south on the west side. (lower loop) Just below Tavern on the Green we'll do the Stuart mile which ends at approximately E 72nd st. You'll recover through the cut off back to W 72nd st. Here we'll start our 2nd pick up. (2 miles) Head north on the west side and go through the 102nd st cut off where the 2 mile ends. Recover south to E 90 and finish with a 1 mile from E 90th to E 72nd. Finish through the cut off. The first mile should be done @ 10 mile pace. The 2 mile @ 10k pace. The final mile also should be @ 10 k pace. (Workout of 12/3/2002) WORKOUT DESCRIPTION [As fof 2:00pm on Monday afternoon, the following late session
(8:00pm) people will have their photo IDs at the front desk of the
Armory tomorrow: Added on Monday morning 11am by special messenger delivery: Tonight is our first indoor work out at the 168 street armory. The indoor work outs for the road group starts at 8 pm. Try to get warmed up at 7:45 pm. Here it is:
The entire work out should be done at 5k pace. Also remember that this is your first indoor workout and while you may have a tendency to get excited it would be wise to listen to your body especially the ankles. I've purposely given you even repetitions so that you won't have to change gears so early in the season. Right now you are looking to set up a race or set a strong indoor base, none of which require an excess of energy expense. Be consistent and find a comfort zone. As the season progresses, so will your intensity. (Workout of 11/28/2002) WORKOUT DESCRIPTION NO WORKOUT ON THANKSGIVING DAY! (Workout of 11/26/2002) WORKOUT DESCRIPTION Jog up the West Side to the Reservoir at 86th Street. We will be doing three anti-clockwise loops as follows:
Jog back to the Daniel Webster statue. The first and last 800m pick-ups should be done at 3K pace. The middle two pick-ups of 1200m and 1000m should be done at 5K pace. Total mileage=6.3. (Workout of 11/21/2002) WORKOUT DESCRIPTION We'll start by warming up through the 72nd st cutoff and heading north on the east side. At the needle you will start your first pick up. You'll continue north and go through the 102nd st cutoff where you will finish. (1 1/2) At this point you'll recover from W 102 to W 97, (where the traffic crosses the park) make a U turn and start your 2nd pick up at W 102 st. Go through the cut off and head south on the east side back to the needle, the exact opposite terrain. (1 1/2)Recover from the needle to E 72 st. Continiue south and finish off by doing 5 lamppost pick ups with 3 recovery on the lower loop, back to the statue. The two long items (1 1/2 miles) should be done at 10k pace while the lamppost are for form. Try to emulate finishing speed. The total mileage = 10k. (Workout of 11/19/2002) WORKOUT DESCRIPTION I hope everyone has recovered from saturday's party. It was really great to partake in the festivities with all who were there. Thanks to all who help put this event together. This was truly a team effort and everyone must be commended. I have to say that this team has some REAL party animals!! It is a great combination. Kick ass and have a blast doing it. Life long friendships.....priceless. Here we go as we prepare for season #31! The work out tonight will be on the reservoir. Head north on the west side to the reservoir. Running couterclockwise start your first pick up at W 86 st and finish at E 90 st. (1k). Recover to the northern pumphouse. Here you will begin 2.07 miles of 10 lamppost pick up and 5 recovery. Run these as 3k pace. Don't make the mistake of running these as though they were 1/4 pick ups because the recovery should be up tempo and not as slow as normal track work outs. That 2 mile pick up will take you past W 86 st and then at the completion of your 2nd loop the 10-5 lamppost series will be complete. Recover 1k to E 90 st and complete the 3rd loop with a mile. This last mile should be done at 5k pace. This is no easy task especially on this terrain so be careful when you start the 10-5 lamppost series. Jog back to the statue. Total mileage=6.3. (Workout of 11/12/2002) WORKOUT DESCRIPTION The entire work out will be run on the east side. You'll jog through the cut off at 72 st, head north on the east side. At E 86 st start a series of 2 lamppost pickups used as warm up to E 97. We will regroup at E 97 where we will do repeats of 1k followed by 300 recovery, followed by 600. You'll recover 300 then repeat the sequence three times. Due to the weather we will not be on the reservoir tonight. (Workout of 11/07/2002) WORKOUT DESCRIPTION Head north on the west side. At W 86 st start a series of three, 3 lamppost pick ups with 2 recovery. At W 102 st you will start your only pick up which will consist of 2 loops of the Harlem hills. You should attempt to do these two loops at 10 mile pace, then 10k pace respectively. Head south when you complete the 2nd loop on the west side and finish back at the statue. (W 72nd st). Total distance = 10k. P.S. - ALL MARATHONERS SHOULD STILL BE RECOVERING FROM RACE. YOU ARE NOT TO DO A HARD OR QUALITY WORK OUT FOR 2 WEEKS. YOU DESERVE A LITTLE DOWN TIME AFTER A GREAT EFFORT THIS PAST WEEK. I'M DELIGHTED WITH THE OVERALL TEAM PERFORMANCE AND LOOK FORWARD TO SEEING YOU INDOORS!! (Workout of 11/05/2002) WORKOUT DESCRIPTION Three laps around the reservoir.
(Workout of 10/31/2002) WORKOUT DESCRIPTION No workout on Halloween night. (Workout of 10/29/2002) WORKOUT DESCRIPTION Warm up: 3 laps, jog turns and pick up straightaways.
The 1200's should be run at 5k pace. The 800's and 400's should be run at 3k pace. Marathoners can either stay home, run easy on soft surface (no more than 8 miles) or come to the track and do 4 x 300 with 100 mtr recovery. These are just for loosening up your legs and getting some turnover. If you are feeling a little edgy come to the track and do these. If you are feeling relaxed and confident there is no need to travel downtown. Do your work out and hibernate, conserve the energy for sunday. See you at the track tonight. (Workout of 10/24/2002) WORKOUT DESCRIPTION 9 miles--broken up into 3,3,3. If this sounds familiar it's probably because you've taken the time to read the 10,10,10 theory on running the marathon.(Coach's Tips). These are the specifics. The first 3 miles should be at marathon effort pace. Head north on the west side and complete the northern hills, head south on the east side where you will receive your 3 mile split at E 102 st. The second 3 starts there and continiues south on the east side and goes around the lower loop where you'll receive your 6 mile split at W 71 st. These 3 should be at half marathon effort pace. The final 3 or 10 depending on your mindset(10,10,10:) will continue north on the west side but this time you will go through the W 102 st. cut off and head south on the east side. You will finish the final 3 at E 86 st, around the bend, where the entry to the reservoir meets the road. I will be there to give you your final split. Remember that if you plan to run 6:30 pace for the marathon you can run 6:40-6:45 pace. This is due to the fact that your effort takes into consideration that you have training shoes and your race face is not in effect. So don't panic if you are not "hitting" race splits, leave that for THE RACE, when it counts. (Workout of 10/22/2002) WORKOUT DESCRIPTION Before I give tomorrow's work out I'd like to remind all NYC marathoners that this will be your last hard week of training. Next week will be used to taper and get physically (rested)and mentally ready for the challenge of racing 26.2 miles. Remember to read Coaches Tips on the CPTC website. It is especially helpful to first time marathoners. If you have questions regarding race tactic please feel free to consult with me. Here is the work out--
These should be run comfortable (5k pace) except for the "A" and "B" group who will run these at 3k pace. The idea is to get some turnover. This does not mean to sprint. Simply to run faster than your normal speed. Keep in mind that thursday will be your last hard workout so be smart and conserve energy and keep lactic acid build up to a minimum. (Workout of 10/17/2002) WORKOUT DESCRIPTION Tonight's workout is geared towards the New York City Marathon. Head South past Tavern on the Green to the "S" marked on the left side of the road which is the start of a marked mile which we call the Stuart mile. From this "S" we will do a 3 mile pickup by completing the lower loop back to the Daniel Webster Statue and then continuing on a full 2nd lower loop. Recover heading North up the West Side to 84th Street (where there is an exit road from the park), pickup 1 mile to the West 102nd Street cutoff. Recover through the cutoff, head North at East 102nd Street 200 yards or so to the first traffic light, then pickup another mile continuing through the Northern hills to West 102nd Street. Recover to 90th Street then pickup the pace naturally back to the Daniel Webster Statue. The 3-mile pickup should be done at half-marathon pace, the two 1-mile pickups should be done at 10K pace. Total workout distance 8.2 miles. (Workout of 10/15/2002) WORKOUT DESCRIPTION
The "A" and "B' group should run the 800's at 5k pace. The "C" and Blue group should attempt these at 4 mile pace. The 300's are strictly for form. Do not sprint these as this will not increase speed. You are more likely to lose form in the attempt to run faster. It is advisable to run a bit slower and retain form. This can be invaluable in race conditions. If you raced sunday and are still tight or tired, run a bit slower until you start to feel loose. Otherwise select a pace which is comfortable and focus on repeating it 6 times. (Workout of 10/10/2002) WORKOUT DESCRIPTION We'll start off heading north on the west side. At W 102nd you'll do your first pick up, through the cut off and head south to e 90th st. (1 mile). Recover to the entrance of the reservoir (just past e 86) and pick up to e 72nd st and back to your starting point at the entrance of the reservoir. (1 1/2 miles). Recover to e 90th st and do the first mile pick up in the opposite direction,(heading north) back to w 102nd st cut off. Head south on west side back to statue. You should run at just below marathon pace for the recovery portion of this work out. All 3 pick ups should be at half marathon pace. If you are racing sunday and are training for the marathon, do the first 2 pick ups but please do not run your normal effort, back off and run with a group which will minimize your effort. If you are not training for the marathon but are doing the half marathon sunday then just do the first pick up at your intended pace for sunday and add 3 x 1 min pick ups and go into the race rested with less pounding. The total distance is 7 1/2 miles. (Workout of 10/8/2002) WORKOUT DESCRIPTION
The "A" and "B" groups should run all 5 at 5k pace. The rest should run these at 4 mile pace. Remember that the recovery is short so it will be critical to be as precise as possible in order to maintain your goal pace. Also keep in mind that this work out is a little longer than what we normally run at track work outs. Find a groove and stay there. Be disciplined and understand pace as this pays off especially in longer races -i.e.- half marathon/ marathon. (Workout of 10/03/2002) WORKOUT DESCRIPTION Tonight's workout will start with a warm-up across the 72nd Street cut-off and North up the East side past Cat Hill to the Hamilton Statue (set back on the left at about 83rd Street). From here we will do a 2 mile pick-up heading North and through the Northern Hill loop to the top of Harlem Hill. Continue on recovering down the Harlem Hill to West 102nd Street, then go through the cut-off to East 102nd Street. From here do a u-turn and immediately start the 2nd 2 mile pick-up, through the 102nd Street cut-off and all the way South on the West Side back to Daniel Webster Statue. Total distance is 5.4 miles. For those people who are training for the NYC Marathon or anyone who requires more mileage add on a 1.7 mile lower loop. The first 2 mile pick-up should be done at 10 mile race pace and the second 2 mile pick-up should be done at 10K race pace. (Workout of 10/1/2002) WORKOUT DESCRIPTION
The 600's should be run at 3k pace, while the 1k's should be at 5k pace. (Workout of 9/26/2002) WORKOUT DESCRIPTION Head South on the West Side until just past Tavern on the Green where there is an 'S' on the left-hand side of the road. Pick up until just before the cut-off at East 72nd Street. This is the 'Stuart' mile and is marked every 200 yards. Recover through the 72nd Street cut-off back to the statue. Repeat this lower-loop two more times, picking up the 'Stuart' mile each time. The three 1 mile pick-ups should all be done at 10K pace. (Workout of 9/24/2002) WORKOUT DESCRIPTION
The entire work out should be run at 5k pace. For those who are running RTB, run 6 of these and be sure to run 5k pace as this is a set up work out. Save the energy and effort for friday and saturday. (Workout of 9/19/2002) WORKOUT DESCRIPTION We will warm up on the west side heading north. We'll hop on to the resevoir. The first pick up will be from W 86 st to E 90 st (1k), run this at 5 mile pace. Recover to the northern pumphouse.(1/2 mile) Pick up back to W 86 st (1/2 mile) at 5 mile pace. Recover 10 lamppost, complete the loop picking up 3 lamppost and recovering 3 lamppost. The pick ups should not be run like sprints and the recoveries should not be jogged. You want to be slightly faster on your pickups than your recovery. All racers (5k sunday)will be finished. Those not racing this weekend will recover from W 86 st to the southern pumphouse, where you will do your final pick up to the northern pumphouse (3/4) mile, once again at 5 mile pace. Complete your 3rd loop to W 86 st and jog back to Danny's. For racers, remember that this is a set up to Sundays's race so be aware of your effort and conserve energy as you'll need it in the back hills of Van Cortlandt! (Workout of 9/17/2002) WORKOUT DESCRIPTION
The mile should be run at 5k pace. The rest of the work out should be run at 3k pace. As you can see, the recovery after the two long (mile and 1k) items are short. This will force you to hopefully hold back a bit to allow for turnover on the 400's. While thiswork out is geared toward strength work, the shorter items at the end will force you to hold form and test your anaerobic capacity. Remember that this week's race is short (5k x-country) so you must be adept at running in oxygen debt. There won't be much time to recover in the back hills of Van Cortlandt so be prepared for this challenge. See you at the track @ 6:30 pm. (Workout of 9/12/2002) WORKOUT DESCRIPTION Tonight's work out consist of two 4 mile loops. You will head north on the west side, go through the cut off at 102nd st, head south on the east side, go through the cut off at 72nd st. When you get back to Danny's (W 72nd st) repeat the sequence, and of course you had me pegged, I want the 2nd loop 1 minute faster than the 1st or 15 seconds faster per mile, which ever makes you feel better. This is one of our classic work outs, dates back 20 years. The whole key is to run marathon pace (effort) for the first loop, this will allow you to have some reserve for the 2nd loop which should be run at half marathon pace. This style of workout is great to do in packs, (less energy expense) it teaches you how to lets others break winds and relieves you of the mental strain of having to run a desired pace. Oh, you'll still have to work but it will reduce some mental energy which is key to efficient race tactic. (Workout of 9/10/2002) WORKOUT DESCRIPTION
The entire work out is designed to familiarize yourself with pace. 5k pace is the goal. The "A" and "B" group should attempt to run at 3k pace. This style of interval training is great for finding a rhythm and staying consistent. Set a goal and see how disciplined you are. This is an art. Not reacting to other "moves" around you is a very difficult task but it is necessary if you are to run "your" best and most efficient race. This workout does not require gear changing but it does require focus. (Workout of 9/05/2002) WORKOUT DESCRIPTION Tonight's entire workout will take place on the reservoir. Once there we will run 3 loops at half marathon pace. The first loop should be slightly slower than the intended pace. 3 loops are equivalent to 4.71 miles and also keep in mind that half marathon effort on this terrrain will be slightly slower than your race pace so don't be alarmed if your effort nets a slower result than your actual race pace. The total mileage is 6.5 miles. (Workout of 9/03/2002) WORKOUT DESCRIPTION
The entire workout should be attempted at 5k pace. The entire workout should be done at 5 k pace. The key is to hold back early so you'll have reserves for the 2 x 800 and the mile. This will test your patience and pace recognition. This is a tough "grind it out" type of workout, so if you feel wimpy stay home!!! (Workout of 8/29/2002) WORKOUT DESCRIPTION This one is simple to understand yet very hard to implement. Head north on the west side, cut across at W 102nd street. Head south on the east side, all the way to the needle. Make a u turn and do the same thing backwards. Easy enough, right? Well, here's the trick. Run the 2nd half 10 seconds per mile faster than the first. It's called negative splitting. It's the most efficient way to "race" a marathon and does wonders for the psyche. If you are pace conscious, I would recommend that you run half marathon pace for the first half which is 3 1/4 miles, then run the 2nd half at 10 mile pace, if halfway is 3 1/4 then the 2nd half must be 3 1/4, hey, I said it was simple! Now let me see the implementation, it takes focus and discipline, so where better than at practice, to practice these principles? (Workout of 8/27/2002) WORKOUT DESCRIPTION
The entire workout should be done at 5 k pace. The key is to hold back early so you'll have reserves for the 2 x 800 and the mile. This will test your patience and pace recognition. This is a tough "grind it out" type of workout, so if you feel wimpy stay home!!! (Workout of 8/22/2002) WORKOUT DESCRIPTION Tonight's workout is designed for those people running Cross-country and/or the Reach the Beach Relay - both courses are hilly and this workout concentrates on gear-changing as the terrain changes. Of course for those of you concentrating on the marathon or indeed any other racing this hill workout will still be of benefit. Head North up the West side. At 90th Street do 3 pick-ups of 3 lampposts on and 2 lampposts off. Recover through the 102nd Street pickup. At East 102nd Street increase pace gradually, get into a good flow and rhythm (approximately 10 mile pace). Then at 110th Street, start a real pick-up of 1K to West 102nd Street (up the big hill, down the short hill) at 5K pace (3K pace for "A" group). This should be done almost like a track interval i.e. quick. Repeat this Harlem loop with exactly the same increase of pace followed by 1K pickup. Recover South on the West side to 97th Street. Then do a final 1K pickup to 86th Street. This pickup should be at 5 mile pace - i.e. not as quick as the two Harlem Hill 1K pickups. Then recover back to the statue. (Workout of 8/20/2002) WORKOUT DESCRIPTION
(Workout of 8/15/2002) WORKOUT DESCRIPTION The workout route is an out-and-back from the Daniel Webster statue to West 102nd Street, through the 102nd Street transverse, south to Cleopatra's Needle and retracing the route backwards. Within this workout are three 1000m pick-up's: (1) E102nd Street to E90th; (2) E90th to E102nd Street and (3) W102nd Street to W90th Street. The total distance is about 6.5 miles. (Workout of 8/13/2002) WORKOUT DESCRIPTION
The 1200m and 400m should be done at 5K pace. The 1000m and 600m should be done at 3K pace. The "A" group should do all items at 3K pace. The final 4x300m should be done for quick turnover and not run all out. (Workout of 8/8/2002) WORKOUT DESCRIPTION Tonight's workout will be given by Alan Ruben.
This should be your last hard workout before the Club Championships 5 mile race in 9 days time. You should be thinking about a taper to keep your legs fresh for the race. Avoid doing a long run at the weekend, maximum should be 10 miles. (Workout of 8/6/2002) WORKOUT DESCRIPTION
The 1200m and 400m should be done at 5K pace. The 1000m and 600m should be done at 3K pace. The "A" group should do all items at 3K pace. The final 4x300m should be done for quick turnover and not run all out. (Workout of 8/1/2002) WORKOUT DESCRIPTION Head east across 72nd Street to the boat house. Four hill repeats up to Cleopatra's Needle at 5K race pace. After the fourth one, continue jogging up to the reservoir. Run the mile from East 90th Street to West 86th Street at 10 mile race pace. Jog back to the statue for a total distance of about 6 miles. Those hill repeats should really be done as if you were running strong in the second half of the club championship race, up this very same hill. (Workout of 7/30/2002) WORKOUT DESCRIPTION
The first 6 should be done at 5k pace and the last 6 at 300 mtr pace. A few weeks ago we did the same workout so you can compare and see if your condition has upgraded since then. Also, I wanted to keep the intervals short as it is going to be extremely hot and humid. If you are focusing on a race this weekend, only do 10 of these. This weekend would be a good time to see where your at. We only have two solid weeks to the Club Championships. The week prior is basically to set up the race mentally and taper a little. So I highly recommend that you pick a short race this weekend and race hard but smart. See you tonight. (Workout of 7/25/2002) WORKOUT DESCRIPTION Head north on the west side. At 88th street you will do a mile pick up. Start at the grating to your right and go through the cut off to E 102nd street. (10k pace) When you finish, turn around and recover through the cut off and back to E 102nd street. At E 102nd street you will start your second pick up. You'll head south on the east side and do a 2 mile pick up back to the statue. ( 10 mile pace) At 72nd street you'll go through the cut off. When you get to Danny's statue, recover through the cutoff and back to W 72nd, where you will start your final pick up of 1 mile. Head north on the west side and finish at 88th st where the grating will be to your right (10k pace) Turn around and head south back to 72nd street. Total mileage will be 7. The key to this workout will be your ability to hold back just a bit in the 2 mile pick up. If you run this 2 mile pick up at 10k pace it will be very difficult to duplicate the same pace especially on the hilly west side finish. (Workout of 7/23/2002) WORKOUT DESCRIPTION Forecast high temperature: 90 degrees . High humidity with chance of PM thunderstorms. Here's the deal
The 1k's should be run at 5k pace. The "A" and "B" group should run the 3rd and 4th 1k's at 3k pace. The 300's are for finishing speed. Always hydrate and be concious of pace and body temperature. (Workout of 7/18/2002) WORKOUT DESCRIPTION (from Stuart Calderwood) This Stuart Calderwood workout began at the "S" mark just south of Tavern On The Green. Given the fact that the temperature was near 90 degrees with high humidity, it would have been cruel to start with the full mile. Instead, the workout started with 3 x (2 lampposts fast, 3 lampposts recovery). The first pickup was the 800m from East 72nd Street to Cleopatra's Needle. Then we move on to East 90th Street where we all made a water stop. The next pick up was a 1200m on the bridle path, stopping when we saw West Drive. We made a right turn down the bridle path (ouch! it hurts to run on those pebbles!) and make another water stop at West 93rd Street. Then we regroup and proceed to West 102nd Street, where the next pickup was the 400m through the 102nd Street transverse. At East 100th Street, we made another water stop. Then we regroup and proceed to East 90th Street. We made the last water stop, and we ran the final downhill mile fast to East 72nd Street. If you turn west to go back to the statue, you would have covered 5.6 miles with four water stops. (Workout of 7/16/2002) WORKOUT DESCRIPTION Here it is--
All of the 400's should be done at 3k pace while the 600's should be run at 5k pace. This is very similar to our race patterns for 5k which means you go out hard, run steady in the middle and finish fast. I've designed this workout to have you simulate the early burst of a short race while still making sure that you can muster enough resolve at the end. Drink plenty fluids today as it will once again be very hot. (Workout of 7/11/2002) WORKOUT DESCRIPTION The workout tonight will be primarily run in the Harlem hills. You will head north on the west side. At W 90 st you will do 3 x 3 LP pick ups with 2 LP recovery. This will be strictly for warm up. Run each one slightly quicker than the previous one. The warmup will be critical as you will be running your 1st pick up at 5k pace. Once you've finished your pick ups you will go through the cutoff to the east side. When you get to the east side head north and at the first traffic light you will start a 1 mile pick up around the Harlem hills at 5k pace! You'll finish at the W 102 st cut off. Recover through the cut off (1/4 mile) and as you head north you'll do your second pick up, this time you'll finish at W 110 st, (approximately 700 mtrs) also to be done at 5k pace. (The terrain is all downhill, so be happy:-) You'll recover to W 102 st where you will finish off with a series of LP pick ups. Start with 5 LP and in descending fashion continue until you are down to 1. Take 2 LP recovery after each pick up, then warm down. This workout is designed to elevate your heart rate early as is usually the case when racing 5k-5mile races. The short rest after the first mile will allow you to only recover enough to gather yourself and then once again attack at 5k pace. I've been kind to give you primarily down hill terrain to allow for faster turnover, and it's up to you to hold form in these types of races. Remember that the mentality changes as we approach varying distances and in order to be successful at shorter races we must be more aggressive and take more risks. Our strength background should allow you to run fearlessly. And remember that the LP's at the end will test your form, be sure to run those with dignity and speed. When doing warm ups be sure to run on the ball of your feet instead of your normal heel-toe action. This will prepare those muscles for the quicker turnover which will be needed to accomplish this workout. (Workout of 7/9/2002) WORKOUT DESCRIPTION Here's the deal for tomorrow night--
The 600's and 800's should be run at 5k pace, the 400's should be 2-3 seconds faster than your 600 and 800 pace. Example: If you run 2:15 for your 600's, then your 800's should be run in 3:00 and your 400's should be run at 87 second pace which is 3 seconds faster than your previous interval pace. In this example you established 90 second 1/4 pace for your 600's and 800's. This workout is geared to produce lactic acid only during your 400's. Too much lactic acid build up early will deplete you of energy reserves especially in warm weather. Lactic acid and possible dehydration are not a good combination when trying to optimize your anarobic capacity. As always, drink plenty of fluids during the day and if at all possible have some type of power drink after completing the work out. (Workout of 7/04/2002) WORKOUT DESCRIPTION No official road workout today. If you are Australia, British or Canadian, you can still show up to see who else you can sing God Save The Queen with. (Workout of 7/02/2002) This is the workout for tonight--
The workout should be attempted at 5k pace, except the "A" group who will attempt this workout at 3k pace. Be wise as the mercury will reach high levels. You'll need to of course hydrate properly and be very careful with your approach. Often times you will feel loose at the start of a workout, this of course is due to the hot weather. Your immediate reaction to the looser muscles is to run faster when in fact you should be running slightly slower than usual. If you are racing a sprint or even an 800 mtr these conditions can lead to fast results but over the long haul it behooves you to stay calm and cool. The slightly slower pace also prepares you for racing, where "beating your competition" as always is your primary goal, then running fast is your second greatest concern. Please, please, please, hydrate consistently. (Workout of 6/27/2002) WORKOUT DESCRIPTION Tonight's workout will be given by Stuart Calderwood. We'll start by running easy up the west side to the Reservoir entrance at about the latitude of 86th Street (.85 mi.) as a warmup. We'll get a drink of water at the fountain there and then start the workout, which will be two counter-clockwise laps of a 2.5-mile bridle-path loop, all on dirt. The lap: Start by turning right where you'd normally enter the Reservoir track. Follow the bridle path past the police station and under the bridge by the southern pumphouse. Continue north past the 90th Street park entrance. About 400 meters past 90th street, the path will begin to curve left and slope downhill; just as it begins to go uphill again; look for a SHARP right turn onto a short (~50 meter) gravel section that takes you down to parallel the East Drive. (If you get to the northern pumphouse, you've gone about 100 meters too far.) Continue north; then turn left to run alongside the 102nd Street transverse. The path will then turn left again at the West Drive and take you back to the start. The first lap should be run at approximately marathon pace. Take a drink stop, then repeat the lap at about ten seconds per mile faster (25 seconds faster overall). Get another drink, and then recover easy back to the Webster statue. The total distance is 6.7 miles. It's miserably hot out today, so take the water stops seriously. If you need more water, you can also stop at fountains along each lap at East 90th and at West 93rd Streets. If you're racing this weekend, just run the first lap at a comfortable pace and wait about 15 minutes for all your sweat-soaked and bedraggled non-racing teammates to appear. (Workout of 6/25/2002) WORKOUT DESCRIPTION
(Workout of 6/18/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
This is your classic ladder workout. The key to this work out is to run the first half at 5k pace so that you have reserves for the ladder on the way down. After the 1k you should be able to run 3k pace. This means that you will need to run 4 seconds faster for your second 800. Your second 600 should be 3 seconds faster than your first and the final 400 should be 2 seconds faster than your first. It's a fun workout because you will be running shorter intervals as you finish. The challenge is in running them faster. This will only be accomplished if you take a methodical approach, which means HOLD BACK just a bit early so that you are confident that you can finish strong on the way down. The "A" group should run these at 3k pace except for the 1k which should be run at 5k pace. Stay hydrated as we are looking at a warm front heading our way. (Workout of 6/11/2002) WORKOUT DESCRIPTION (from Tony Ruiz) Here you have tonight's hot and muggy workout. Hydrate please! Congrats to our very strong women's team which was victorious this past weekend in the park. A WR was set and CPTC won! You've taken this whole thing to a different level and should be commended for your wonderful efforts.
These are to be run at 5k pace except the "A" group who should run these at 3000 mtr pace. The final 300's are at finishing speed and form work is preferred over speed. If you are track bound let me know prior to the workout so I can alter your pace and volume. See you at the track and hope to see you on saturday in New Paltz. (Workout of 6/06/2002) WORKOUT DESCRIPTION (from Tony Ruiz) We'll head south on the west side. Just past Tavern on the Green we'll do our first pick up which will be 1 1/2 miles. Complete the lower loop and continue north on the east side to the Needle. You'll recover to E 90 st. Here you will begin your second pick up which is approx 1 1/2 miles. You'll go north to the 102 st cutoff, go through the cutoff and turn south at W 102, you'll finish at W 92 st where I will be standing. Both pick ups should be at 10 k pace. After the 2nd pick up you are done and can proceed back to the statue or go home after informing me. Thank you and remember to hydrate properly as it is begining to get hot and humid. (Workout of 6/04/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
The "A" group should run the entire workout at 3000 mtr pace. The women racing this weekend will run ten 400's. The first five at 5k pace and the final five at 3k pace. The rest of you will run twelve 400's. The first 6 should be at 5k pace and the final 6 @ 3k pace. (Workout of 5/30/2002) WORKOUT DESCRIPTION (from Tony Ruiz) The entire workout will take place on the reservoir. So we'll head north on the west side and hop on to the reservoir at W 86 st. You will run 3 loops of the reservoir. The first loop (1.57) will be run at 10 mile pace. You'll recover from W 86 st to E 90 st(approx. 1k) then you'll do your 2nd pick up from E 90 st back to W 86, this mile should be at 10 k pace. You'll then recover ONLY a 1/4 to the southern pumphouse and start your final pick up which ends at the northern pumphouse. (3/4 mile) This final pick up should be at 5k pace. Each pick up decreases in length and increases in speed which means that you'll have an opportunity to "nail" those who do not pay attention to detail. Pace is of extreme importance in this workout so be smart and drink plenty of fluids today as it will be warm and humid. (Workout of 5/28/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
The first mile should be run at 4 mile pace. The 400's should be run at 3000 mtr pace and the 2nd mile should be at 5k pace. The challenge is in having enough energy reserve to run the final interval at 5k pace. It can be accomplished but you must be precise for the intervals leading up to this last one. The recovery is quick so don't count on these to bail you out. (Workout of 5/23/2002) WORKOUT DESCRIPTION (from Tony Ruiz) We will head north on the west side. At W 90 st you will start your first pick up. You will continue north to the W 102 st cut off and run through the cut off to the east side and head north 3 lamppost past the hanging traffic light. We will regroup and run a series of harlem hill interval type pick ups. At 110 st we will start the first series of pick ups up the long hill (approx 600 meters). At the traffic light at the peak of the hill you will recover back to 110 st. We will repeat this sequence three times. After the 3rd pick up you will recover south to the W 102 st cut off. We'll regroup and run 3 short hill repeats(approx 400 meters) to the peak of the hill once again. Recover back to W 102 st after each repeat. After the 3rd repeat you will jog back to the statue or go home after notifying me:-) The first pick up is 1 1/4 miles and this should be run at 10k pace with the second half (from W 102 to finish point) 5 seconds faster than the first half. Each 3 hill repeat should be run 2 seconds faster than the previous one. If you are not familiar with this workout be sure to run the 1st pick up at a reasonable effort so you have an idea of what you're in for! And this will also ensure room for improvement on each one. This type of hill workout can do some damage to the hammy's and quad's so if you're racing this weekend do not complete the entire workout. You will need more than 2 days to recover. The purpose of the hills are to get you to train that specific muscle group which you use for uphill running and to work on form when running uphill. Running efficiently up hills can conserve energy especially if you're looking to attack down hills and flats. By the same token the strong up hill runner can gain a decided edge which can even out the playing field when those "nasty" downhill runners come charging. If you are in 5k mode these are great to work on turnover and increase speed. Hill work is a necessary component to the serious runner so be focused as they can prove very beneficial in your quest for improvement on the roads. (Workout of 5/21/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
(Workout of 5/16/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
(Workout of 5/14/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
The first 1200 should be run at 4 mile pace. The 800 should be at 5k pace. All of the 400's are to be run at 3000 mtr pace. You should finish your 2nd 1200 at 5k pace. The men who are using this workout as a set up for this week's scoring race should be aware that the last 1200 was intentionally placed there so you would not run all out 400's, instead run consistent and preserve that energy for the last 1200 which will ensure that you do NOT run a typical hard workout. (Workout of 5/9/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
(Workout of 5/7/2002) WORKOUT DESCRIPTION (from Tony Ruiz) We have a couple of big races coming up and I'm hopeful that we'll continue to show up in big numbers and run faster than ever! Here's the workout for tomorrow which should be used as a set up for the women racing (half marathon) this weekend.
Everyone else should attempt the two long items (mile and 1k) at 5k pace and the "A and "B" group should run the short items at 3000 mtr pace. The men who are prepping for next weeks 5 miler should run this workout at a high intensity as these track workouts are key in establishing an early comfortable pace which you should sustain over 5 miles. (Workout of 5/2/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
(Workout of 4/30/2002) WORKOUT DESCRIPTION
For the people who are focusing on track or 5k's the four 600's are to be run at 3000 meter pace with the two 800's at 5k pace. The final 300's should be at mile pace. For the rest of the road crew the entire focus is on holding 5k pace with the final 300's to be run at finishing speed with good form. (Workout of 4/25/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
(Workout of 4/23/2002) WORKOUT DESCRIPTION
This ladder workout is designed to set up a strong finish. On the way up the ladder you should attempt to run 5k pace. Once you've reached the peak (1200) your goal should be to run 2 seconds per 400 meter faster on the way down. Example: If you've run 2:50 for your 1st 800, the second 800 should be 2:46. This pattern should continue for the 600 and the 400. Patience early will increase the chance of accomplishing this your goal for this workout. You will be changing gears throughout so it's vital to get a good warm up and as Sid would say, "keep the jog alive" so your legs will stay warm and respond to your command to the fast twitch muscles as you finish strong! It's a fun workout but it can also lead to "death" if you're not careful. (Workout of 4/18/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
(Workout of 4/16/2002) WORKOUT DESCRIPTION
Rest week (4/9 and 4/11) (Workout of 4/4/2002) WORKOUT DESCRIPTION Tonight's workout will consist of two 4-mile loops. Warm-up 1 mile North on West side to 88th Street (grating in dip of road). Pick-up next three miles (up to and across 102nd Street cut-off, down East side and across 72nd Street cut-off back to the statue) at marathon pace. Next two miles (up West side and across the 102nd St cut-off) should be done at 15-20 seconds per mile slower than marathon pace. Pick-up last two miles (down East side and across 72nd Street) at marathon pace. Workout should be thought of as 1 mile warm-up, followed by 7 miles tempo effort. (Workout of 4/2/2002) WORKOUT DESCRIPTION 3 x 200, used as warmup 12 x 400, 200 mtr recovery The first six 400's are to be run at 5k pace and the final six at 3000 mtr pace. The "A" group should run all of these at 3000 mtr pace. Be as precise as possible. It will be tough to hold back early but this is where discipline plays a big role in how you approach races especially for those training for Boston or the Queens half. The Boston contingent should be especially aware of pace because running these hard will limit your effort come Thursday night which is really important as it will be your last hard workout prior to tapering. I will not be present tomorrow as I'm preparing for a midterm on wednesday. This is not a license to go bonkers, remember that I get full reports from my assistant and timers who are present. Take a professional approach to setting up races, it is a key ingredient to good racing. See you all at the statue on Thursday. For the indoor track season, we thank the following people who have volunteered their time as timers.
(Workout of 3/28/2002) WORKOUT DESCRIPTION We'll head north on the westside and hop on to the reservoir. At that point we'll do 1 loop of 3 lampposts up tempo and 3 lampposts at a slower tempo. At the completion of 1 loop we'll jump back on the road (W 86 st) and you'll recover to the W 102 st cutoff. You'll proceed due north and do 1 loop (1.4 miles) of the northern hills at 10k pace. At W 102 st you'll head south and recover back to the reservoir where you will do 1 loop of the reservoir at 10k pace. You'll hop off the reservoir at W 86 st and recover south, back to Danny's. (Daniel Webster statue, W 72nd st) The key to this workout is to be conservative for the first loop of the reservoir, this will take discipline since you are picking up (slightly!) every 3 lampposts. You are asked to recognize the difference between a sprint pick up and an up tempo pick up which is obviously recommended for this workout. The total will be 7.9 miles. (Workout of 3/26/2002) WORKOUT DESCRIPTION Each year, at the end of the indoor track season, the team holds
an intra-team indoor track relay. This year, the scheduled
date is March 26th at 7pm (BEWARE OF THE TIME! DON'T SHOW
UP AT 8pm) at the Armory (which requires a pass to enter).
The rules are very simple: on that day, we will see how many people
show up and we will randomly (literally, by pulling names out of
a hat) divide them into teams of four or five or however many.
Each team will designate people to run relay legs from 200m up to
the mile. And off we go ... This relay is an opportunity for
the entire team to come together --- sprinters, middle distance
and long distance runners. (Workout of 3/21/2002) WORKOUT DESCRIPTION (from Tony Ruiz) Reminder-- 3/26/02 @ 7 pm we will have our intrasquad relay at the armory. Be there or be square! Here it is: We'll go south on the westside and do the Stuart mile which starts just below Tavern on the Green and ends at E72nd Street. You'll recover past the Needle where you will see the Hamilton statue to you left hand side. At that statue you will start a 2 mile pick up heading north on the eastside past the cutoff and through the Harlem hills. You'll finish at the traffic light where we usually finish our hill repeats. You'll recover south on the westside to 88th Streett and run your last pick up from there back to the statue. (1 mile) The key will be to run the 2 mile pick up at 10k pace, the first mile pick up should be run at 10 mile pace and the second 1 mile pick up should be attempted at 10k pace (remember this last pick up is mostly down hill). Good luck, see you at the statue tonight. (Workout of 3/19/2002) WORKOUT DESCRIPTION (from Tony Ruiz) Hello to all CPTC athletes-- first things first. Congratulations to both of our 4x800m relay contingents, the women sub masters and our men 60+ for their record setting performances this past weekend. Both relays ran considerably faster than their previous marks so apparently they are peaking just in time for Nationals this weekend. Take no prisoners this coming weekend! Other outstanding performances did not go unnoticed, namely Craig Chilton, Steve Paddock, Pat Lewis, Armando Oliveira, Eve Bois and the ageless wonder Rich Hamner. I'm extremely impressed with all of your efforts.(wish you could see my smile :-) Reminder to all CPTC athletes: next tuesday, March 26 will be our annual intrasquad relay! Here's the gig for tomorrow night:
The first two 1k's should be run at 4 mile pace and the final three at 5k pace. If you are training for the Queens half marathon or the Boston marathon you should be using this workout as a gauge on how well you can judge pace. The key is not to run your fastest, but to sustain a pace which feels comfortable and steady. Keep in mind that long distance running requires a tremendous amount of discipline and patience. Let's say you start at 100% energy level and by the 3rd 1k your energy reserve is down to 25% then this would indicate that you've run too hard and will be hard pressed to match your previous interval times. On the other hand if you finish your 3rd interval and have 40% reserve then you are more likely to not only run your previous splits but you will also be able to accomplish your goal without having to exert unnecessary energy. The distribution of the latter is certainly more efficient-i.e.-20% per interval. Depleting energy early is clearly not recommended in the 10,10,10 theory of marathon racing. If this is to be your approach then you need to feel confident in your late race returns which are predicated on your early race tactics. (Workout of 3/12/2002) WORKOUT DESCRIPTION (from Tony Ruiz) Hi, congratulations to both our men and women on their fantastic effort at the Brooklyn half marathon this past weekend. The women were first overall and the men placed 2nd. There were many personal records, some which were not reported. Please let Roland or myself know so we can recognize your efforts!! Here's tomorrow nights workout.
The 1st two 1200's should be at 4 mile pace, the 3rd and 4th at 5k pace. Keep in mind that the recovery is short. If you are doing track racing this weekend or next, you will do the 1st two 1200's then you'll do 4 x 300 at 800 mtr pace with a full recovery. Come see me for specific details. (Workout of 3/07/2002) WORKOUT DESCRIPTION (from Tony Ruiz) Hello troopers-- befeore I get to tomorrow's workout I want to inform all cptc members that our annual intrasquad relay will be held on April 2,2002 at the armory. Time has not yet been determined. Last years event was a blast!! I recommend that you come ready to compete. The distances will vary from 200 mtrs up to the mile. You can run your specialty or try something new. We will run an abbreviated workout for those who are prepping for the Boston Marathon. I look forward to seeing you all there. Here's the deal for the workout: Head north on the west side. At W 102 you will start your only long pick. It will consist of 2 northern hill loops. The goal should be to run the 1st loop (1.4) at half marathon pace and follow that up with a 2nd loop between 10-15 seconds faster. When you finish the 2.8 mile pickup head south on the west side and at W 90 pick up 3 lamppost with 3 lamppost recovery. Do this sequence 3 times. Warm down back to the statue. The total distance is 10k. Racers should be home resting or hop onto the reservoir and do either 1 or 2 laps with 5 stride outs. These are to be used as a vehicle to loosen up the legs. Do some stretching and go home. Get some rest and devise a race plan which is feasible for your level of condition. I'll see you either at the statue or somewhere in Prospect Park on Saturday morning. (Workout of 3/05/2002) WORKOUT DESCRIPTION (from Tony Ruiz) Hello to all CPTC members. Before I give you the workout I want to congratulate all those participants at last weeks U.S.A National championships. I especially want to recognize the womens Distance Medley relay which place 3rd! Without question this was one of Central Park Track Clubs all time performances. All four athletes who composed this relay, along with our "B" team have my utmost respect. It takes great focus, determination and teamwork to compete at this highest level. With all those eyes watching, you all performed with grace and courage and I'm proud to say that you are all my teammates. You proved that hard work pays off. And special thanks to Devon for her persistence, enthusiasm and most of all those workouts which netted such positive results. Here's the deal for tomorrow night:
These should be run at 5k pace. Please be cognizant of the fact that this work out is being used to set up the Brooklyn Half Marathon which is a scoring race for both men and women. The idea is to find a rhythm and STAY there. Try not to change too many gears as this will make it harder for you to recover in time to race Saturday. Be smart and patient, hopefully you will be rewarded with fresher legs come race day. Both Men and Women have had a great start this year so lets keep the trend and kick ass this weekend!! (Workout of 2/28/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
JOURNAL
(Workout of 2/26/2002) WORKOUT DESCRIPTION (from Tony Ruiz)
JOURNAL
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