I talked with Coach Mike Barnow today and he suggested a workout for people who could not make the Friday night session 7/15 at Rondout.
He said people should try (880,800,1600.800,800) with 4 minutes of jogging recovery between each. Run the first two 800's at about 5k race pace, the 1600 a bit slower, and then if you feel good run the last two 800's a bit faster then 5k race pace. Remember to warm up well.
I suspect that this will be one of the workouts for people Friday night and I bet he will also have a workout with longer intervals for runners planning on a marathon
Remember, Friday night July 15 we are at the Rondout Valley High track
in Accord on Kyserike Rd. Be warmed up and ready for faster running at 6:15pm
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Monday 7/11/11- Begins the 39th Annual New Paltz Summer Series. The first race is Undercliff/Overcliff 4.75 miles long. Park at West Trapps Parking Area On Rt 44/55 just past the trail overpass bridge. Very Important the series time wise starts a bit early this year. Kid's One half mile run at 6:30pm, Kids One Mile run at approx. 6:45pm and the Adult run at 7pm
Tuesday 7/12/11 NO formal Tempo Run because of Undercliff/Overcliff on Monday and the second Kingston XC series race on Wednesday at Coleman
Friday 7/15/11 Track Workout at Rondout Valley High School Kyserike Road between Rt 209 and Lucas Ave Ext/County Route 1- Be warmed up and ready for faster running at 6:15pm ( I'll try and have more specific info on the actual workout posted on Thursday evening)
Sunday 7/17/11 8:30am Sunday Long Run Spring Farm/Mohonk Preserve
For more info contact Steve at email@example.com or 845 339 5474
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HI Everyone, the workouts this week are:
NO TUESDAY TEMPO RUN on 7/5/11. The Marbletown Road Race/ Marbletown Elementary School 9am (12 Pine Bush Rd. Stone Ridge NY 12484) is happening. This 2.3 mile race is on Monday July 4th and the 7/6/11 Kingston Summer Series race at Twin Lakes in Hurley/County Route 1/Lucas Ave would nicely substitute for a tempo run.
FRIDAY NIGHT TRACK session 7/8/11 will be at THE SUNY NEW PALTZ TRACK be warmed up and ready for faster running at 6:15PM. This workout will be conducted by Coach Mike Barnow
SUNDAY LONG RUN 7/10/11 8:30am Spring Farm
The 39th New Paltz Summer XC Series begins Monday 7/11/11 at Undercliff/Overcliff/Mohonk Preserve(Trapps Bridge) RT.44/55 4.75 miles. The Kids 1/2 and one mile races will be at 6:30pm and the adults will start at 7pm. Application/information is on the home page of this site at the bottom. SPREAD THE WORD!
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There will be a club meeting Sunday July 3rd at 11am at Tomi's/Jon house in New Paltz. Their house is not far from Spring Farm. I will post direction to their house shortly so check back. The primary purpose of this meeting will be to organize the Summer XC Series and perhaps set an agenda for a bigger more comprehensive club meeting :) steve
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Friday Night Track Session 7/01/11 Rondout Valley High School- Arrive early enough to be warmed up for faster running at 6:15pm. Coach Mike Barnow conducts these workouts for us.
Sunday Long Run 7/3/11 Spring Farm 8:30am. This week I know I will run a bit shorter because I will be doing the July 4th Marbletown Road Race. However, I'm sure there will be someone wanting to go longer.
The two area summer cross country series begin soon. The Kingston XC Series on Wednesday July 6th at Twin Lakes and then the New Paltz Summer Series on Monday July 11th at Undercliff/Overcliff- having these two great series on Monday and Wednesday will probably mean no Tuesday Night Tempo- either series can be used for that purpose. More on this after I have some discussion with people who regularly do the Tuesday Night runs.
Remember ALL are always welcome at any of our runs/workout. For more info contact Steve at firstname.lastname@example.org or 845-339-5474
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