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Ilja Herdt, New York City, New York, United States

Story for NYRR GT intervals

Dear GT CP RPEs (Remarkable Precision Exhibitors)—

We all know by now that an essential element of a good race is steady pacing.  With that in mind, we’re going to run tomorrow’s workout with pacing as unsteady as Team Queens at the Singlecut Brewery finish-line. 

We’ll run 2.25 to three miles nonstop (depending on the group) on a 300-meter stretch of West Drive, with the speed changing every 300 meters. We’ll be shifting gears among four Rate of Perceived Exertion (RPE) levels: 3, 5, 7, and 9 of a possible 10, through a cycle of four 300-meter runs (1,200 meters total). Groups 1 and 2 will do four cycles (3 miles); groups 3 and 4 will do three cycles (2.25 miles), with an optional fourth cycle for Group 3 runners. 

The workout can be both fun and challenging, and if you plan on running the TCS NYC Marathon someday, you’ll be rehearsing your finish at Tavern on the Green. (And then again, and again…)

The other end of that 300-meter stretch of road is the southernmost of two street-divider pylons, each of which looks like a cut-off four-sided pyramid with a pole on top, that divide the car lanes from the pedestrian lanes.

The road isn’t flat, but it also isn’t Cat Hill, which would typically be the venue for Week 4’s Tuesday workout.  We’re still so much in awe of your many accomplishments at the Fred Lebow Half that we want to be very gentle with your leg muscles while that race, with its three Cat Hills, is still messing with them. Therefore, please remember to feel lucky while you conform with ancient Group Training tradition, which states that all level-9 segments must be run uphill.

First we’ll do our drills and strides on the pedestrian paths on the way to our starting point, where we’ll begin Cycle 1.

The 1200-meter cycle:

•  300m #1: You’ll start at RPE level 3 (an easy jog) and go down the western (outer) edge of the pedestrian lane to the pylon, which you’ll go around in a 180° counter-clockwise turn to reverse direction.

•  300m #2: You’ll run back north (uphill) on the eastern (curbside) edge of the pedestrian lane at level 5 (regular-run pace) to the marathon finish just past Tavern on the Green.

•  300m #3: You’ll turn back again and run south at level 7 (fast tempo-run pace) to the pylon.

•  300m #4: You’ll make your final turn and run at level 9 (hard interval-workout pace) up the hill to the marathon finish. 
All of our groups will be on this stretch of road at once, so we should make a special effort to stay to our right in both directions to avoid collisions and imprecations. 

Some more hints for the Level 9 segments:

•  You should be able to see your hands in your peripheral vision (without looking down) as they come up in front of you.

•  Your fingers should come near, or brush, your waistband at the back of your armswing.

•  You should probably land on the front halves of your feet.  The heels can hit the ground, too, but after the front halves.  (The reverse is true at levels 3 and 5.)

•  You should concentrate on lifting your knees and driving your arms forward and back.

When we’ve completed all of our four-part cycles, we’ll jog to the grass field, where Coach Benjamin Green will demonstrate the laws of Green Physio-Math, according to which the contraction of muscles makes time expand until 30 seconds becomes 40.

Forecasts at the moment: 

AM—31°, 56% humidity, snow showers, “feels like 24°”
PM—33°, 49% humidity, “feels like 23°”


 

Type: 
Run
Workout_type: 
workout
Date: 
2018-01-30T23:43:18Z
Avg Pace: 
4:52/km
Elevation: 
72.8
Distance: 
6049.3
Moving time: 
1768
Activity id: 
1383874436
Strava title: 
NYRR GT intervals
Total photo count: 
0
Title: 
Story for NYRR GT intervals
Summary Polyline: 
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Description: 
300m 3-5-7-9 x 4
Average speed: 
3.422
Language: 
English
Cover image: 
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Ilja Herdt, New York City, New York, United States

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