Workouts and running events for week of 7/25/11 through July 31, 2011 
Hi Everyone,

This weeks workouts and running events are:

Monday 7/25/11 3rd race in the New Paltz Summer XC Series at Lake Minnewaska State Park 3.0 miles all on carriage paths, Kids' 1/2 mile at 6:30pm, kids one mile at 6:45pm and adult race at 7pm. The park will charge an $8 per car parking fee-car pool and save

Tuesday 7/26/11 NO Formal Tempo Run till 8/9/11

Wednesday 7/27/11 Kingston XC Series at Williams Lake/ Rosendale NY kids races at 6:45pm and adults at 7pm

Friday 7/29/11 Track workout at Rondout Valley High School Track Kyserike Road Accord NY. Be warmed up and ready for faster running at 6:15pm. This workout is conducted by Coach Mike Barnow

Sunday 7/31/11 Long run at Spring Farm /Mohonk Preserve 8:30am

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Friday 7?22/11 Meeting still ON/Track workout cancelled 
Hi Everyone,

I just talked to Coach Mike and we are canceling the Friday Night 7/22/11 track session due to the extreme heat and heat index forecast.

I will be at the Suny track at 6:15pm to do an easy run anyone wanting to join me will be welcome.

THE CLUB MEETING at Tomi and Jon's house IS STILL ON. It is at 7:45pm their address is 14 High Ridge Road New Paltz, NY, 12561


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workouts and running events for the week 7/18 through 7/24/11 
Hi Everyone,

This weeks workouts and events are:

Monday 7/18/11- "Lou's Run" race number 2 of our New Paltz Summer XC Series. Spring Farm/Mohonk Preserve. Kid's one half mile race at 6:30pm, kids one mile race at approx. 6:45pm, 4 mile adult run at 7pm. The course is single track for first 1.5 miles then carriage pathways.

Tuesday 7/19/11- No formal Tempo Run( next scheduled Tempo Run will be 8/9/11)

Wednesday 7/20//11 Race number 3 of the Kingston XC Series at the "Forest Parking Area"/Hurley Rail Trail off of Route 209 just south of Hurley kids at 6:45pm, adults at 7pm.

Friday 7/22/11 Track Workout at Suny New Paltz- be warmed up and ready for faster running at 6:15pm (I hope to post actual workout on Thursday). Coach Mike Barnow conducts our track workouts.

Friday 7/22/11 Club Meeting(big annual meeting) 7:45pm Tomi/Jon's home 14 High Ridge Road, New Paltz Ny 12561( all are welcome)

Sunday 7/24/11 Sunday Long Run 8:30am Spring Farm/Mohonk Preserve. I will be missing in action as I will be doing the Hudson Valley Triathlon/Duathlon ( 1/3 mile swim or one mile run/18 mile bike/3.5 mile run-more info at

Thanks, Steve

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short report on track workout on 7/15/11 
Hi Everyone,

To highlight that our track workouts are for everyone, in recent weeks, ages have ranged from 16-70. Pace wise (using 5k pace) people have ranged from sub 5 minute pace to over 9 minute pace. We have also had two genders coming.

Coach Mike Barnow welcomes all and the workouts are open to all. Next track workout will be Friday July 22 at Suny New Paltz using the college track. Be warmed up and ready for faster running at 6:15pm. We are alternating between two tracks. So, that people who live either east or west of the Shawangunk Ridge or north and south have the ability to come. On 7/22 we are at the Suny New Paltz track, 0n 7/29 we are at the Rondout Valley High School track in Accord on Kyserike Rd just south of Stone Ridge. On 8/5 we are back at New Paltz. On 8/12 back at Rondout. I think you get the idea :)

This Sunday 7/17 our long run is from Spring Farm/Mohonk Preserve

This Monday 7/18 the second race in our Summer XC Series "Lou's Run" is at Spring Farm- the kids one half mile race is at 6:30pm. The kids one mile race approx 6:45pm and the adult race is at 7pm.

For more information about club activites, workouts, races etc etc you can reach me at or 845-339-5474.

Steve S

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Track workout for those not able to come Friday 7/15 
Hi Everyone,

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

:) Steve

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