WEST SIDE YMCA ROAD RUNNERS CLUB

Post-race Slurpees, courtesy of 7-11

Brooklyn Half Marathon

The temperatures remained moderate for Saturday’s race despite the NYRR’s heat advisory.  Our club had a nice turnout for the race.  Alanna, Heidi, Sarah, Kendall, Michelle, Karli, and Barbara represented the women.  Alfonso, Jeffrey, Huw, Kevin, Farbod, Lou, and Mike represented the men. The women finished 43^rd out of 63 teams.  The men finished 28^th out of 71 teams.  The masters men finished 23^rd out of 63 teams. Congratulations to all!

Congrats to Ben Tam for running a 3:12 at the Fargo Marathon this weekend.  The man is a sub-3:15 marathon machine!

Individual Results: http://web2.nyrrc.org/cgi-bin/htmlos.cgi/1539.4.671585753620830175

Team Results: http://web2.nyrrc.org/cgi-bin/htmlos.cgi/1539.5.281362954820830175

Monday. Easy Run.

We’re going to rest our racing legs today and do a nice, easy recovery run, counter clockwise, around the 5-mile loop.

Route: http://gmap-pedometer.com/?r=5318469

Wednesday. Harlem Hill Repeats.

Warm up on the west side of Central Park.  We will begin the repeats on the 110^th Street side of Harlem Hill.  The goal will be to do 4 repeats, beginning from the stoplight at the bottom of the hill and ending at the stoplight at the top of the hill.  Recover back down the hill.  Cool down back to 63^rd St.

If your legs are still recovering from the Brooklyn Half, run the warm up to the 102^nd Street transverse and head back to 63^rd St.

Route: http://gmap-pedometer.com/?r=5318442

Gia and Meggie at Healthy Kidney 10K

Heidi at Japan Day

Kevin at Japan Day. Photo by Denie.

Mike at Japan Day. Photo by Justin Wood.

What a great weekend for races!  Congratulations to Alfonso and Meggie, who took on the Healthy Kidney 10K Saturday, and Heidi, Alfonso, Kevin, Gabe, Huw, and Mike who all ran the Japan Day 4 Mile on Sunday.

Monday.  Mile Repeats.

Warm up around the lower loop to the middle of the 72^nd St. transverse.  Run your first mile from here to the stoplight at the exit to Columbus Circle.  Recover for 2 to 3 minutes.  Run your next mile in the opposite direction.  Do 4 to 6 repeats at your half marathon pace.

Warm up route: http://gmap-pedometer.com/?r=5276832

Mile Repeat route: http://gmap-pedometer.com/?r=5276834

Wednesday.  Easy Run.

Let’s take it easy today in preparation for the Brooklyn Half Marathon on Saturday.  Run one counter clockwise loop of Central Park at conversational pace.  Or, cut across at the 102^nd St. transverse for a 5-mile run.

Route: http://gmap-pedometer.com/?r=5318456

If you are running the Brooklyn Half Marathon this Saturday, good luck!  If you are not running, come out and watch the race, or come meet our runners at the finish in Coney Island.  Beer at 10:00 a.m.?

Race info:  http://www.nyrr.org/run-with-us/brooklyn-half-marathon

Stacy and Jared at the Long Branch Half Marathon Finish

Congratulations to Heidi, Benny, Stacy and Mike who all ran races this weekend.

Monday. Half Mile Intervals.

Warm up around the lower loop to E. 86^th Street.  From 86^th Street, run your first half mile repeat to 96^th Street.  Recover for 2 to 3 minutes and run your next interval back to 86^th St.  Do 4 to 6 intervals.

Route: http://gmap-pedometer.com/?r=5369181

Wednesday. Tempo Run

Warm up to the east side of the 72^nd St transverse.  Run the 4-mile inner loop at tempo pace.  Cool down back to the light at 63^rd St on the west side.

Route: http://gmap-pedometer.com/?r=5342128

Benny Representing the West Side Y at Big Sur

A special congratulations to Benny, who ran the Big Sur International Marathon in 3:22.

It was a great weekend for WSY.  Meggie won her age division with a 22:53 in a 5K.  Lou ran a 16:59 at a 5K in Long Island and took 2nd place.

Meggie and Lauren Fleshman, 7th in the 2011 World Championships at 5000 meters

Congratulations to Alanna, Rich, Alfonso, Huw, Gabe, and Mike. They all ran the Run as One 4-mile race in Central Park on Sunday.  Huw ran a PR!  It was great to see Gabe out running again.

Monday. Cat Hill Repeats

Warm up around the lower loop to the Boat House.  Run 6 to 8 repeats of the hill.  Cool down across the 72^nd St. transverse and down to the light at 63^rd St.

Wednesday.  Tempo on the Reservoir.

Warm up around the lower loop to the stairs that lead onto the reservoir at approximately 85^th Street on the east side.  Run 2 to 3 loops of the reservoir at your tempo pace.  Recover for about 2 to 3 minutes between loops.

Farbod in Boston

On Monday, April 16^th, Margot, Jessica Rhee, Taegin, Farbod, and Benny completed the 116^th running of the Boston Marathon in unbelievably harsh conditions!  Congratulations!

Congratulations to Alfonso, Gabe, Jeffrey, and Rich for running the Run for the Parks 4-Mile race on Sunday.

Monday.  Progressive Upper Loops.

Warm up to 102^nd & W. Drive.  Run 2 or 3 upper loops counter clockwise.  The goal is to run each loop faster than the previous loop.  Your last loop should be run at half marathon race pace or quicker.  (7 miles or 8.4 miles)

Happy St. George’s Day!

Route: http://gmap-pedometer.com/?r=5422538

Wednesday.  Easy Run.

Run a counter clockwise loop of Central Park at conversational pace.

Don’t forget to register for the NY Mini 10K taking place on Saturday, June 9th (women only) and the Portugal Day 5-Mile (only men score), which will be on Sunday, June 17^th.  As always, use the WSY team designation when you register.

Heidi at the MORE Half Marathon

Congratulations to Heidi, for finishing the MORE Half Marathon!

Monday. 6-mile Central Park Loop

Run the 5- or 6-mile loop counter clockwise, and surge on all the hills.  Feeling ambitious?  At the top of Cat Hill and Harlem Hill, turn around, run back to the bottom of the hill, and run the hills again!

Route: http://gmap-pedometer.com/?r=5318456

Wednesday.  West Side Highway Bike Path

Run to the West Side Highway bike path at 59^th Street.  Run south for 25 minutes, turn around, and run back to 59^th Street.  Check the route map if you are aiming to run a particular distance.

Route: http://gmap-pedometer.com/?r=5409962

Pre-Race

Marc approaching the finish.

Meggie

Kevin

Scotland 10K

Congratulations to Meggie, Heidi, Karli, Kendall, Jessica Rhee, Barbara, Marc, Alfonso, DJ, Kevin, Benny, Chuck, Farbod, Jordan, and Mike for running the Scotland 10K on Sunday.  Special congratulations to Barbara Powell and Marc O’Donnell who ran their first races for the West Side YMCA.  Barbara placed 12^th in her age division with a 45:03, and Marc ran a 35:27, finishing in 83^rd overall.  Marc, Chuck, and Alfonso ran PRs!

The WSY teams had another good showing in the points competition.  The WSY women’s team finished 22^nd out of 43 teams.  The men’s team finished 11^th out of 55 teams.  The men’s masters team finished 14^th out of 49 teams.

The NYRR New York Mini 10K (women only) on Saturday, June 9^th, and the Portugal Day 5 Mile (only men score) are about to close for registration.  If you haven’t signed up yet, please sign up soon.

Registration.  http://www.nyrr.org/run-with-us

Monday.  Easy Run.

Let’s do an easy 5 miles on the bridle path today.

Route.  http://gmap-pedometer.com/?r=5395985

Wednesday.  Strawberry Fields Ladder Workout.

Warm up the west side to 74^th Street, the bottom of the Strawberry Fields hill.  Run hard to the top of Strawberry Fields.  Recover back down the hill.  Run 1 complete loop of Strawberry Fields at your 10K race pace.  Do a slow recovery jog to 76^th Street and back.  Run 2 loops of Strawberry Fields.  Do a slow recovery jog to 77^th Street and back.  Repeat the ladder.  For a slightly longer and tougher workout, begin the ladder with 1 complete loop.  Then do 2 loops and 3 loops as the next steps of your ladder.  Do the recovery jog and then repeat the ladder.

Route: http://gmap-pedometer.com/?r=5287135

Congratulations to Benny Tam and Alfonso Chang in the Colon Cancer Challenge 4-Mile race today.  And congratulations to Huw Richards and Mike Toma in the Colon Cancer Challenge 15K.  Benny, Alfonso, and Huw all ran PRs.

Monday.  West Side Run

Run up the west side, over Harlem Hill, until you reach the 102nd Street transverse on the east side.  Turn around and return to the starting point.  Try to come back faster than you went out.  Complete 6×100 meter strides when you arrive at 63rd.  (6.6 miles)

Route: gmap-pedometer.com

For a shorter workout, turn around when you reach the 102nd Street transverse on the west side.  Complete 6×100 meter strides when you arrive at 63rd.  (4.2 miles)

Route: gmap-pedometer.com

Anyone up for some beer and NCAA basketball afterwards???

Wednesday.  Easy Run.

In anticipation of the Scotland 10K this Saturday, we will be taking it nice and easy today.  Run the Scotland 10K course.  Begin at 63rd, run a full clockwise loop of the park, and end at 67th Street.  Run at a conversational pace.

Route: gmap-pedometer.com

Saturday.  Scotland 10K 8:00 a.m. in Central Park.  Starting line at 62nd Street.  Come out and watch if you’re not running.

If you haven’t done so, sign up for our next available points races, the NYRR New York Mini 10K, which is on June 9th (women only) and the Portugal Day 5 Mile on June 17th (only men score).

Registration: Run with Us | NYRR

Monday.  800 Meter Repeats.

Warm up around the bottom of the lower loop to 86th St. & E. Drive.  Run the first repeat from 86th to 96th.  2:00 recovery.  Run the next repeat from 96th to 86th.  Do 4-6 repeats.  Cool down across 72nd St. to the light at 63rd St. on the west side.

Route: gmap-pedometer.com

Wednesday.  Easy Run.

Run around the bottom of the lower loop.  Run up the east side.  At Engineer’s Gate (90th St.), enter the reservoir path.  Run counter clockwise until you reach the west side of the reservoir. Exit the reservoir path at 86th St. and run down the west side to the stoplight at 63rd St.  (4.3 miles)

Route: gmap-pedometer.com

For a slightly longer run, upon entering Engineer’s Gate, run north on the east side and do the extended bridle path.  (5.3 miles)

Route: gmap-pedometer.com