Story for NYRR GT tempo thu #8/8





 

We’ll jog in our groups from the RunCenter to the river at 59th Street (doing our drills and strides en route) and meet up on the Greenway pedestrian/bike path, where we’ll start our tempo run heading north at a moderate effort (about 6 to 6.5 of 10). We’ll stay at that pace to the dry end of the pier at 65th Street, where you’ll start Pickup #1 of five: 400 meters to the end of the pier and back. This pickup, like the rest of them, should be run at about an effort of about 8 out of 10.

On our return to the island of Manhattan, we’ll also return to effort-level 6–6.5.

Less than 400 meters north of the pier and just past a couple of cyclist-irritating barriers, we’ll veer inland across a bumpy dirt-and-grass bank and do Pickup #2: 200 meters around the nearby Worst Running Track in the Known World.

We’ll return to the Greenway and to that same tempo pace—no jogging recovery (except maybe across the bumpy embankment)—and continue north to the 15:00 mark (the course for this stretch will vary from AM to PM, owing to Boat Basin Café seating availability and closing times), where we’ll reverse direction and return to the “track,” upon which we’ll defy tradition by running a clockwise lap for Pickup #3.

The recovery is then short before probably the toughest pickup: another 400 meters out and back on the pier.

Then you get about 600 meters back at tempo pace (hold on to it!) before you’ll round the final bend and see the start/finish line, at which point you’ll throw down your last big move of the session. In light of the week-long break from our exhortations that you’ll get after this workout, you might want to push it to Level 9. (AM runners: don’t go all Spinal Tap on us and try for 11, please—no matter what Coach Liysa does.)

We’ll do our strength work on the grass just north of our finish line and then try to recover on the uphill back to the The RunCenter.

Type: 
Run
Workout_type: 
workout
Date: 
2018-04-26T22:49:43Z
Avg Pace: 
4:15/km
Elevation: 
25.8
Distance: 
7090.3
Moving time: 
1808
Activity id: 
1533885245
Strava title: 
NYRR GT tempo thu #8/8
Total photo count: 
4
Title: 
Story for NYRR GT tempo thu #8/8
Summary Polyline: 
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Average speed: 
3.922
Language: 
English
Cover image: 
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