Story for NYRR intervals
So, assuming that you’ll be at Engineers’ Gate: we’ll be giving you a nostalgic flashback (which a certain GT ultrarunner has shown not to be a redundancy) to the pre-RunCenter era with the evergreen Reservoir light-poles workout. A few guesses about why GT runners won’t let this workout disappear:
• The path around the Reservoir is actually an old-school cinder running track.
• You don’t have to run up the Great Hill to get to it.
• The workout has no one-mile, half-mile, or quarter-mile pickups—or any pickup distance for which your time will mean anything.
• You can dissociate from the fatigue suffusing your quadriceps by watching a 30-foot-high geyser off to your left.
By the way: those geese won’t actually be laughing at you, although it may sound like they are. They laugh at the ducks, whose swimming form they disdain.
We’ll meet just inside the south wall of Engineers’ Gate near some park benches, over two of which will be draped an ancient (but clean) blue tarpaulin. Your baggage can be checked there if it doesn’t fit into the overhead compartment or your Spi-Belt; it will be watched by our indefatigable support staff and by former mayor John Purroy Mitchel (see photo).
The workout goes like this:
• We’ll jog on the reservoir track for a half-mile to the northern pumphouse
• We’ll start a repeating series of five pickups, measured by light-poles, each pickup two poles shorter than the last, with half the distance (in poles) of jogging as the recovery for each pickup. The series is:
<> 10 poles fast (“on”), then 5 poles as a recovery jog (“off”)
<> 8 on, 4 off
<> 6 on, 3 off
<> 4 on, 2 off
<> 2 on
<> 10-pole recovery between sets
There are 92 light poles on the circumference of the reservoir (not counting one that’s about ten yards from another one). From East 90th to the northern pumphouse is 29 poles. (You won’t need to know these numbers tomorrow; we just think you might like them.) At that point we’ll start the first cycle with a 10-pole pickup. Everyone will do three sets of the cycle, which will get us very close to the end of our second lap of the 1.577-mile Shuman Running Track. We’ll continue about 200 meters past our starting point to the latitude of East 93rd Street, where we’ll go through a gap in the fence on the outer edge of the track and jog back to East 90th on the bridle path as a cooldown.
The 10-pole pickups are about 275 meters long, compared to, for instance, Cat Hill (380 meters) or the Great Hill’s south face (300 meters). Because the runs are so short and completely flat, your effort (7-8 RPE) will probably result in a faster pace than in any other GT workout, with the possible exception of a 220-yard relay leg. (If you’ve been wanting to test out some lightweight training shoes or racing flats before your next race, this would be the time.) The recoveries will go by very quickly, so you should still be keeping a gear in reserve; if you sprint the first few pickups, you won’t be among the fans of this workout for long.
Type:
Run
Workout_type:
workout
Date:
2018-02-27T23:46:01Z
Avg Pace:
5:15/km
Elevation:
0
Distance:
5091.7
Moving time:
1606
Activity id:
1429292554
Strava title:
NYRR intervals
Total photo count:
0
Title:
Story for NYRR intervals
Summary Polyline:
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Description:
Reservoir Poles 10-8-6-4-2 x 3
Average speed:
3.17
Language:
English
Cover image:
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