Warm up by running counter clockwise around the lower loop. Beginning at 72nd on the east side, run your 5K pace for two light poles. Recover at your marathon pace to the next light pole. Run hard again for two light poles, and recover for one light pole. Continue this pattern around the top of the park (or cut across 102nd if you want to do less mileage) until you reach 83rd Street on the west side. Cool down back to 63rd.
Wednesday. West Side Run.
Run uptown on West Drive. Turn around at 102nd Street Transverse on W. Drive, or continue around the top of the park and turn around at 102nd Street Transverse on E. Drive. Attempt to return faster than you went out (negative split). Run 4 to 6 strides upon returning to 63rd Street.
Sunday. Join the Voices! 5 Mile.
Register for the last points race of the year, Join the Voices! 5 Mile. Sunday, December 2nd at 8:30 a.m. Don’t forget to use our team designation, WSY. https://www.nyrrc.org/cgi-bin/start.cgi/aes-programs/registration/regstart.htm