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

Story for NYRR GT intervals

For our warmup, which we’ll run on the loop drive on the way to the hill to save time, we’ll do our four forward-facing form-drills, our two two-sided sideways form drills, and our four light-footed two-light-pole strides with two-light-pole jogs between them. Then we’ll jog whatever distance remains from that last pole to the tabby-striped crosswalk near the Loeb Boathouse Restaurant parking lot, organize our groups’ numbers from low (north) to high (south), and get ready to herd some cats. 

 

We’ll run toward and then away from the Still Hunt panther sculpture at speedwork pace (effort level 7 for the first run) and finish at the traffic light at the top of the hill. Group 1 and 2 members should have five hill-climbs as a goal, but they can stop at three or four as needed; Group 3 runners should try for four climbs, with three as an option, and Group 4 runners should try for three climbs. (If you’re ready for a fourth hill, consider joining Group 3!)

Your pace should be challenging, but able to be maintained or slightly improved on throughout the workout.  Rather than starting out with the intensity that you’d use for a 400-meter run, try starting each hill with an effort like you used when you started your 800-meter runs in week 2. The hill is only 380 meters long, but it’s at a respectable grade, and it gets steeper in the middle, which means that starting out too fast comes back to bite, claw, and spit hairballs at you. Please build your effort level gradually as you run up the hill each time, and also build the effort very slightly on each successive hill. Running even-pace on all the climbs is fine, and so is getting a second or two faster on each one or on some of them; you shouldn’t have to go slower on later climbs or slow down nearing the tops of any. If you build the effort gradually, you can try to reach level 8 or even 8.5 by your last climb.  (No racing! Coach Annie Moore will not be there! She has moved 3,000 miles away to allow the restoration of the egos of Group 1 men.)

 

The recoveries are easy jogs back down the hill, during which your group will get back together before you start the next climb.

 

Here’s our time-tested, cat-litter-littered checklist of things to watch for on uphill pickups:

 

Good—

•  Ball-of-the-foot landings

•  Extra knee lift

•  Forward-and-back arm-swings, with more amplitude than on 

   the flat

•  Looking up at the crest of the hill

•  Keeping your hands and face relaxed

 

Bad—the opposite of any of those things, especially:

•  Looking down

•  Minimal arm drive or letting the hands cross the vertical 

   midline

•  Tension anywhere, especially in your hands, elbows, shoulders, neck, and face

 

From the top of the hill, after the last climb, it’s about a mile back to the grass near Columbus Circle, so let’s head back right away—especially in the morning, when some of you are on tight deadlines. 

Type: 
Run
Workout_type: 
workout
Date: 
2018-02-06T23:43:09Z
Avg Pace: 
5:27/km
Elevation: 
90.7
Distance: 
7104.9
Moving time: 
2321
Activity id: 
1395307400
Strava title: 
NYRR GT intervals
Total photo count: 
0
Title: 
Story for NYRR GT intervals
Summary Polyline: 
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Description: 
cat hill repeats 5x400
Average speed: 
3.061
Language: 
English
Cover image: 
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StreamDistances: 
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StreamAltitudes: 
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StreamVelocity: 
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Ilja Herdt, New York City, New York, United States

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