WEST SIDE YMCA ROAD RUNNERS CLUB

Congratulations to the WSYRRC ING NYC Marathon Finishers!

Geoff McGrane – 2:42:16

Farbod Raiszadeh – 3:08:57

Mike Toma – 3:16:31

Denie Wong – 3:30:44

Courtney Maxey – 3:44:38

Megan Schmidt – 3:49:25

Jeanne Zhu – 4:02:31

Francois Michel – 4:17:23

Alanna Clarke – 4:31:30

Candra Simon – 6:52:59

Lots of PR’s, Marathon Firsts, and Solid Performances in that group… GREAT JOB!

Monday 11/8/10:  Recovery Run

As a group, complete the Bridle Path 5-mile loop at conversational pace.

Wednesday 11/10/10:  6-mile loop with hill surges (for non-marathoners)

Run counterclockwise around the 6-mile loop, starting out easy.  Make a noticeable effort to pick up the pace at each incline, returning to easy pace on the downhills.  Finish at the Caution sign on the West Side.

We will raise our glasses and welcome back all the marathon finishers next week – mark your calendars!

“Success is not final, failure is not fatal; it is the courage to continue that counts.” - Sir Winston Churchill

Monday 11/1/10:  MP 5-mile loop

NYC Marathoners, enjoy this last bit of tapering!  Start out running easy, counterclockwise, around the lower loop.  Complete the 5-mile loop, easing into your marathon goal pace.

Wednesday 11/3/10:  Easy 4 Miles

Start out running easy up Central Park’s West Drive, making a right around 86th Street to enter the bridle path.  Continue on the bridle path (the bottom of the reservoir loop) to Engineer’s Gate (90th Street on the East Drive) and give the Fred Lebow statue a good luck pat on the back.  Turn right onto the East Drive and continue down and around the lower loop, coming up the West Drive and through the marathon finish line by Tavern on the Green.  As a group, jog back to WSY.

“To achieve greatness, start where you are, use what you have, do what you can.” – Arthur Ashe

TWO WEEKS UNTIL NYC MARATHON!

Monday 10/25/10:  Short Tempo Run + 50/50

Warm up as a group 1-mile around the lower loop to where the 72nd Street Transverse meets Central Park’s East Drive.  From here, start running North on the East Drive at tempo pace to complete the lower 3-mile loop, back to the East side of the 72nd Street Transverse.  Complete 50 push ups and 50 sit ups before cooling down as a group back to WSY.

Wednesday 10/27/10:  400 meter repeats

As a group, warm-up on the West Drive to the 102nd Street Transverse (about 2 miles).  400 meters will be the full length of the transverse – run 1 length hard, then rest for 1 minute.  Repeat 4-6 times.  Cool down on the West Drive back to WSY.

*After the workout on Wednesday, we are going to celebrate the WSYRRC Men’s Team and have an NYC Marathon Toast to both the men and women representing WSYRRC this year!  With their stellar performance in the Grete’s Great Gallop Half Marathon, the WSY Men moved from 5th to 3rd place in the NYRR Open B Category – just 1 point behind 2nd place Van Cortlandt Track Club!  Here are the outing details…

Where:  McGee’s Bar & Grill – 240 W 55th Street (between 8th and B’way)

When:  Wednesday, October 27th 8:30 – 10:30

Why:  WSYRRC Marathon Good Luck Toast

“What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials. How could they be expected to understand that?”
– John L. Parker,Once a Runner

Who’s in for a Halloween Run Sunday @ 3:00 PM?  Meet at WSY in your best run-ready costume!

Monday 10/18/10:  Tempo Run

As a group, jog warm up to where the 72nd Street transverse meets the East Drive in Central Park.  From here, complete either the 4- or 6-mile loop counterclockwise at tempo pace.  Jog cool down back to WSY.

Wednesday 10/20/10:  800 meter repeats

As a group, jog warm-up to 86th Street and the East Drive.  Complete 4-6 (hard) 800 meter repeats between 86th Street and 96th Street.  Rest for 1 minute in between repeats.  Jog cool down back to WSY.

“Running is the greatest metaphor for life, because you get out of it what you put into it.”
-Oprah Winfrey

Monday 10/11/10:  ’4 and 4′

As a group we will jog warm up to where the 72nd Street Transverse meets the East Drive in Central Park.  From here, complete the 4-mile loop counterclockwise at TEMPO pace.  Upon completion of the loop, continue straight into 4 Cat Hill repeats – run hard from the crosswalk by the Boathouse restaurant to the traffic light at the top of the hill.  Jog recovery back down the hill.  Cool down as a group back to WSY.

Wednesday 10/13/10:  West Side Highway Interval Ladder

Jog over to the West Side Highway bike path for a warm up.  From here start out running south, hard for 2 minutes.  Jog recovery for 2 minutes.  Run hard for 3 minutes, jog recovery for 3 minutes.  Run hard for 4 minutes, turn around and jog recovery back north for 4 minutes.  Run hard for 5 minutes, jog recovery back to 59th Street and the West Side Highway.

“No one ever drowned in sweat.”

Monday 10/4/10:  Strawberry Field Hill Loop Tempo Run

As a group, jog warm up to the base of the Strawberry Field Hill (on the West Side where the 72nd Street service road meets the West Drive).  We will do continuous loops around the John Lennon memorial – Up the hill, left on 72nd St., left back onto West Drive, and up the hill again.  Run the loops for a total of 30 minutes, and try to maintain tempo pace if you can.  Jog cool down as a group back to the WSY.

Wednesday 10/6/10:  6- or 4-mile loop + 50/50

Run the 6- or the 4-mile loop clockwise at easy pace.  Complete 50 push ups and 50 sit ups at the ‘Caution’ sign before going back inside.

“Believe in yourself, know yourself, deny yourself, and be humble.”
- John Treacy’s four principles of training prior to Los Angeles 84

You go girls! 5th Avenue Mile.

Monday 9/27/10:  Reservoir Tempo Run

As a group, jog warm-up to the 86th St. reservoir entrance on the West Side.  Run at tempo pace for 2 (3 miles) or 3 (4.5 miles) laps around the upper loop of the reservoir.  Complete 50 split squats (25 per side) on the benches by the reservoir entrance before jogging as a group back to WSY.

Wednesday 9/29/10:  September 50/50 Mile

As a group we will jog warm-up to the track on the West Side Highway bike path near 72nd St.  Here we will run the 50/50 mile competition:  25 push-ups, 400 meters, 25 sit-ups, 400 meters, 25 push-ups, 400 meters, 25 sit-ups, 400 meters.  Awards will be given to the fastest male and fastest female to complete the mile.  Jog cool down as a group back to WSY.

“The moment my legs begin to move, my thoughts begin to flow.” – Henry David Thoreau

Monday 9/20/10:  West Side Tempo Run + 50/50

There will be two options for this run:  (1) will be a total of 4.25 miles, (2) will be a total of 6.75 miles.  Both groups will start out with an easy warm up up the west drive to 79th st. (near the della cort theater).  From here, continue up the West Drive AT TEMPO PACE.  Option (1) will run at tempo pace to where the 102nd st. transverse meets the west drive, and option (2) will run at tempo pace to where the 102nd st. transverse meets the east drive.  Turn around and continue back along the route you came AT TEMPO PACE until you reach 79th st., then jog cool down the rest of the way back to WSY.  Complete 50 push ups and 50 sit ups before going back inside.

Wednesday 9/22/10:  Mile Repeats

Jog warm up to the middle of the 72nd street transverse.  From here, run HARD clockwise around the lower loop to the traffic light at the Columbus Circle entrance to Central Park.  Jog recovery to the ‘Caution’ sign (63rd St.) and back before repeating the mile back to the middle of the 72nd st. transverse.  Jog recovery from the middle of the transverse to the West Drive and back.  Complete 2 or 4 mile repeats and meet at the Columbus Circle traffic light before jogging back inside to WSY.

“The best pace is a suicide pace, and today is a good day to die.”
Steve Prefontaine

Monday 9/13/10:  Tempo Run + 50/50

As a group, jog warm-up to the West Side Highway bike path @ 59th Street.  From here we will do a short-but-quality tempo run.  Start out running north on the bike path for 10 minutes, and return 10 minutes to 59th Street.  If you are still recovering from this weekend’s race use the 20 minutes as recovery run time, if not – run the 20 minute tempo portion VERY HARD.  Complete 50 pushups and 50 situps before jogging back to WSY.

Wednesday 9/15/10:  Heckscher Ballfield Repeats

As a group, jog warm-up twice around the Heckscher Ballfield loop.  We will complete 4×1200 meters with 90 seconds rest in between.  2 laps around the big loop = 1200 meters, jog recovery on the small loop for 90 seconds.  Jog cool-down 2-3 loops before going back to WSY.

“I learned that if you want to make it bad enough, no matter how bad it is, you can make it.”
– Gale Sayers