Monday 11/28/11: 800 Meter Repeats
As a group, jog warm-up across the 72nd St Transverse to 86th Street on the East Drive (just past the MET). 800 meters is from the 86th Street lamp post to the 96th Street lamp post on the East Drive. Run 4-6 repeats at your 5K race pace or at 8 out of 10 on a perceived effort scale, with 2 minutes rest in between repeats. Jog cool down as a group back to WSY.
Wednesday 11/30/11: West Side Hwy Fartlek Run
As a group, jog warm up to the West Side Highway bike path at 59th Street. From here, run an out-and-back Fartlek: Run HARD (9 out of 10 perceived effort) for 1 minute, then EASY for 1 minute, 6 times heading South, then turn around and do the same thing 6 times heading back North. Jog cool down as a group back to WSY.
“I run because I can. When I get tired, I remember those who can’t run, what they’d give to have this simple gift I take for granted, and I run harder for them. I know they would do the same for me.”