Long Distance Archive - 2003

(Workout of 12/30/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here goes the last one for this year. Have a wonderful and safe new year and may you run faster with more grace and DIGNITY in 2004!

The 400's at the begining of the work out are used to set up the 800's. Be sure to run the 2nd 400 of this set at the goal pace for your 800's which should be 5k pace. The final two 400's should be run at 3k pace, you'll have a quicker turn over but not at 800 mtr pace. I'll see you at the track and if you're away with family and/or friends, remember to give thanks for your health, drink plenty of egg nog and don't forget to throw in a work out here and there. Peace and thanks for a memorable season! Coach TR.

(Workout of 12/25/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Christmas Day.  No workout.

(Workout of 12/23/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1k should be done at 5k pace. The 400's are to be done at 3k pace.  Of course the 300's are for finishing speed and good form.  Please warm up early so we can start on time.  See you at the track.  Peace, Coach TR.

(Workout of 12/18/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Head North up the West Side 1.7 miles to the 102nd Street cut-off at 10 seconds per mile slower than marathon pace.

Continue North through the Harlem hills and across the 102nd Street cut-off to complete the 1.4 mile northern hill loop at 10K pace.

Head South down the West Side 1.7 miles back to the statue at 10 seconds per mile slower than marathon pace.

Continue South through the lower loop and across the 72nd Street cut-off to complete the 1.7 lower loop at 10K pace.

Total workout 6.5 miles.

(Workout of 12/16/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The first three 600's should be at 5k pace.  The final 3 at 3k pace.  As always the 300's should be used to simulate good form at finishing speed, unless specified due to indoor racing plans.  Please be there in time to get warm so that we can start at 8 pm.

(Workout of 12/11/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will head north on the West Sside.  At 84th St. you will pick up 1 mile to W. 102 St.  Recover through the cut off and head north.  When you get to the first traffic light you will pick up 1 mile back to W. 102nd St.  You will recover thru the cut off and at E. 102nd St. you pick up 1 mile heading south to the entrance of the reservoir.  Here you will recover to E 72nd St. where you will do your last 1 mile pick up heading south on the lower loop and finishing at just below Tavern on the Green.  All four 1 mile pick ups should be at 10k pace. The total distance is 6.5 miles.  Keep in mind that the recovery for the first 3 miles is approximately a 1/4 mile so be wise and patient.  Know your goal pace and stick to it.  Racers for this weekend will only do the first 2 pick ups and 10k pace then go home and get rest for Sundays race.  See you at the statue at 7 pm.  Peace, Coach TR.

(Workout of 12/09/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Surprise!  I'm back.  I hope that everyone enjoyed the festivities this year.  Congrats to all the nominees and award winners, you truly deserve
the recognition.  Here is the work out before the worm knocks me out:

The first three 800's are to be run at 5k pace, the last two at 3k pace.  This should be used as a set up for this weekend's 10k, so don't leave it on the track.  Let's get to that start line hungry and ready to rock and roll, not roll over from overtraining this week.  I have great confidence that we will show that the ORANGE are true champions and great competitors this weekend.  GO ORANGE!  Peace, Coach TR.

(Workout of 12/04/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Start off heading South on the West Side.  First pick-up is 1 mile starting from the "S" just past Tavern on the Green and finishing at the
72nd Street cut-off.  Recover half-mile to the needle.

Second pick-up is 1.5 miles from the needle up the East side and across the 102nd Street cut-off to the West Drive.  Recover heading North through the Harlem hills to 110th Street (the Northernmost tip of the Central Park loop).

Third pick-up is 0.8 miles continuing on through the Harlem hill loop and across the 102nd cut-off back to the West Drive.  Recover heading
South to the grating at 88th Street.  Final pick-up is 1 mile South back to the statue.  Total workout is 6.5 miles.

The book-end 1 mile pick-ups should be done at 10K pace.  The middle 1.5 and 0.8 mile pick-ups should be done at 10 mile pace.

Remember this is your last hard workout before Saturday's CPTC awards party so the harder you run tonight the more you'll deserve to party on Saturday!  If you still haven't paid for the party and want to come, please email Alan Ruben at alan@montran.com.

(Workout of 12/02/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1k's should be done at 5k pace and the 300's should be used for form work.  Remember that your muscles are adjusting to a new track and surface so give yourself at least 2 workouts to familiarize yourself with the new muscle groups that you'll be using for indoor running.  See you at the armory.  Peace, Coach TR.

(Workout of 11/27/2003)

Thanksgiving Day.  No workout.

(Workout of 11/25/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here is tonight's work out which will be at East 6th Street:

The 1500's should be run at 5k pace, the 800 and the 1k should be run at 3k pace.  This work out is subject to change depending on weather conditions. Next week we will be indoors at the Armory starting at 8 pm.  Try to get to the armory at 7:45, this will allow you to warm up and be ready for stretching while I do my orientation.  Thank you.  See you at the track.  Peace, Coach TR.

(Workout of 11/20/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Head North on the West Side.  At 90th Street warm-up with 3 x 3 lampposts on and 3 lampposts off.

Main pick-up is two 1.4 mile loops of the Northern hills.  Start at 102nd Street, keep heading North and around to 102nd Street on the East Side and then through the cut-off to 102nd street on the West Side.  Repeat for second Northern hill loop.

Recover South to the grating at 88th Street and pick-up a mile back to the Daniel Webster Statue.  Total workout 6.2 miles.

First Northern hill loop should be at 10 mile pace, second Northern hill loop should be done at 10K pace.  Mile pick-up should be done at 10K pace.

Total workout distance - 10K.

(Workout of 11/18/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight's workout is at the East 6th Street Track at 6:30pm.

The first three 800m should be run at 5K pace and the last three 800m should be run at 3K pace (about 5 seconds quicker). The 300m are for finishing form only and should not be all-out sprints.

(Workout of 11/13/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here is tonight's gig--

We'll start by heading north on the west side. At W 86 st. you'll start a series of 3 lamppost pick ups with 2 recovery, repeat 3 times. At W 102 st. you'll do your first pick up. Go through the cut off and head south on the east side and finish at the needle for 1 1/2 miles. Recover south to 72 st. you'll pick up from E 72 st. on the lower loop to just below Tavern on the green for a mile pick up. Recover back to the statue and finish by picking up from there, through the cut off and head north on the east side up cat hill and finish at the needle. This is a 3/4 mile pick up. The first two pick ups are to be run at 10k pace while the last item should be run at 4 mile pace. The total distance if you come back to the statue is 6 1/2 miles. See you at 7 pm. Be ready for windy conditions. Peace, Coach TR.

(Workout of 11/11/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

I want you to run these in sequence's of 4's.  The first 4 should start from 5k pace, running each one, 1 second faster.

The middle 4 should be at steady 3k pace.

The final 4 at just below 3k pace. (1-2 seconds)

The key is to start at 5k pace so you can give yourself room for improvement, building gradually until you are barren of lactid acid, then it's form, heart and more heart.  You'll need plenty of this in the hills of Van Cortlandt this weekend. Peace, coach TR

(Workout of 11/06/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will be doing a horseshoe work out.  You'll head north on the west side, go through the 102nd St. cut off, head south on the East Side to the needle.  Make a U-turn and run the same terrain in the opposite direction.  The object on this out and back style work out is to run negative splits.  Run marathon pace on the way out and half marathon pace on the way back.  Peace, the worm is going to knock me out.  We'll talk more at the work out.  Bye.

(Workout of 11/04/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

All marathoners can have the day off, you deserve it after gutting out some impressive performances in spite of the heat.  In fact, take the week off although I'd welcome timers.  Congratulations to all those who managed to run PR's, that was a true test of will and determination.  Thank you once again for the wall of orange and all the others who went out to support not only our teammates but runners in general.  We showed once again what makes CPTC so special.  It was a show of support and dignity which others should emulate.  Thanks!!  Here she goes--

The 1k's should be run at 5k pace, the rest of the work out should be 3 seconds faster than your 1k, 1/4 pace.  See you on the East 6th Street track, 6:30 pm. Peace, Coach TR.

(Workout of 10/30/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight is hill night.  Head south on the West side and run the lower loop.  At the 1/4 mile mark start 3 x 3 lamppost pick ups with 2 recovery.  When you get to E. 72nd St we will regroup and do 6 times "cat hill."  Marathoners can hang around if you want to talk, otherwise you should go home and rest along with carbo loading.  Peace, Coach TR.

(Workout of 10/28/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The first 2 should be run at 5k pace and the last 2 at 3k pace.  See you at Two Boots.  Marathoners who show up will do 3 x 300 with 100 meter rest, just to raise the heart rate and get some turnover.  Talk to you tonight.  Peace, Coach TR.

(Workout of 10/23/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

This is the last hard work out before tapering for NYC marathon bound runners.

Head north on the West side.  At W. 84th St., pick up 1 mile to W. 102nd St.  Recover 1/4 mile through the cut off.  When you get to the East side of the cut off you'll do a 4 mile pick up heading south, through the 72nd St. cut off, head north on the West side and go through the 102nd St. cut off.  Do this at half marathon pace.  Recover south on the East side to E. 90th St. and finish with a 1 mile pick up from there to E. 72nd St.  This should be at 10k pace.  The 1/4 recovery after the 1st mile and the 3/4 mile recovery after the 4 mile pick up should be done at marathon pace.  Jog through the cut off back to the statue for a total of 8 miles and start to taper and cheer for the Yanks.  See you at 7pm. Peace, Coach TR.

(Workout of 10/21/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1k's are a great way to see if you are ready and disciplined for the excercise of pace work.  All marathoners are highly encouraged to "run your own pace," try to stay within yourself and contain the urge to fly.  5k pace will be the goal.  The 300s at the end are for form work.  If you are not doing the marathon, do not run the last 1k and instead jog and run quicker 300s.  See you all at 6:30 pm.  Peace, Coach TR.

(Workout of 10/16/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

First we will go through the 72nd St. cut off and complete a 1.7 mile lower loop.  Do this loop as a warm up.  When you get back to the statue you will begin your only pick up which will be a 4 mile loop.  Continue north on the West side, go through the 102nd St. cut off and head south on the East side and finish through the 72nd St. cut off back to the statue.  When you complete the pick up, which should be done at half marathon pace, you will complete the work out by doing another lower loop heading south on the West side.  This loop does not have to be timed, but it should not be a jog.  Run comfortably at about marathon pace.  When you are finished with the loop go home and cheer on your favorite team, the Yankees, of course?  Oh, you mean we're not all Yankee fans.  I'll be at the statue @ 6:30 to field any questions you might have about your training, marathon strategy, etc.  Peace, Coach TR.

(Workout of 10/14/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

(Workout of 10/09/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Head north on the west side.  At W. 84 St you'll start your first pick up which is 1 mile to W. 102 St.  You'll recover a 1/4 mile due north to the top of the hill.  At the traffic light you'll do a 2 mile pick up.  Head south on the east side back to the Hamilton Statue.  Here you will recover to E. 72 St. and finish with the Stuart mile which will continue south and around the lower loop finishing just below Tavern on the Green.  The goal for the mile pick ups should be to run 10k pace, while the 2 mile pick up should be attempted at 10 mile pace.  See you at 7 pm sharp.  Peace, Coach TR.

(Workout of 10/07/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

People who are racing Staten Island Half marathon will do only 8.  If you raced Grete's this weekend and are tight or particularly tired you can let me know and we'll make adjustments, but don't feel compelled to complete the entire work out.

You should run these as evenly as possible.  Distribute your energy levels as though you were running a race.  This means that after 8 you should feel that you have 33% reserve.  5k pace would be do the trick for this work out.  Peace, see you @ 6:30 sharp so we can maximize as much daylight as possible. Peace, Coach TR.

(Workout of 10/02/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight's workout is aimed at those runners competing at the Chicago Marathon or the Staten Island Half Marathon in 10 days time.  It also can't help but help those runners planning the New York City Marathon.  Even if you're not one of these runners, this workout will help your strength and future race performance, unless you're planning a race this weekend – in which case do NOT do this workout.

We will start by heading South on the West Side and doing two lower loops, picking up for 3 miles from the 'S' just past Tavern on the Green to finish at the 3-mile mark just before Daniel Webster statue on the 2nd loop.

Recover to the statue and head North up the West Side, continuing recovery for a mile until you reach the grating on the right at 88th Street.  Pick-up for 3 miles through the Harlem hills and South on the East Side to the Hamilton Statue opposite the Metropolitan Museum.  Recover South to 72nd street and then East through the cut-off back to 72nd Street. Total workout 8.3 miles.

The two 3-mile pick-ups should be done at Half-marathon effort (about 10 seconds per mile slower than your half-marathon race pace).

(Workout of 09/30/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The two 1k's are to be done at 5k pace, the shorter items at 3k pace or 2 seconds per 1/4 faster than the 1k.  Be there early as we are losing sunlight rapidly.  Peace, Coach TR.

(Workout of 09/25/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will head north on the West Side.  At 90 St. start a series of lamppost pick ups to be used as warm up.  You will pick up 3 and recover for 2.  Do this three times.  At W 102 St. you will start your first pick up which will continue north on the Harlem Hills.  Do the Harlem loop 2 times.  You should aim to do 10 mile pace for the 2.8 mile pick up.  When you finish the 2nd loop head south on the West Side and recover to the grating on W 88 St.  Here you will do your 2nd pick up which is 1 mile and ends at the statue.  This mile should be at 10k pace.  The terrain is downhill so it should be an exhilarating finish.  The entire work out is 10k.  See you at Danny's, 7 pm.  Peace, Coach TR.

(Workout of 09/23/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The "A" group will add an 800 mtr in between the 2 x 3/4.  The goal should be 5k pace.  The "A" and "B" group should run the 3/4's and 800 2 seconds per 1/4 faster than their 5k pace.  Take note that the recovery is extremely short, so be smart and bring your rain gear.  Peace, Coach TR.

(Workout of 09/18/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here is tonight's work out.

Two 4 mile loops.  Go through the 72nd St. cut off, head north on the east side, go through the 102nd St. cut off and head south on the west side.  Repeat this loop.  The first loop should be done at marathon pace effort wise, the 2nd loop should be at half marathon pace.  Conservation of energy will be key.  If you prefer raw numbers then your goal should be to run 10-15 seconds per mile faster for the second loop or approximately 1 minute.  I'll see you at the statue at 7 pm.  Peace, coach TR.

(Workout of 09/16/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The goal of this work out is to run both of the 1500s at 5k pace.  Take notice of the short recovery throughout the entire work out.  In order to accomplish the goal of running both long items at 5k pace you must be very calculating and patient.  The 600s should be 2 seconds per 400 faster than your 5k pace.  The "A" group will run an extra 600 meter pick up.  See you at 6:30 pm.  Peace, Coach TR.

(Workout of 09/11/2003)

WORKOUT DESCRIPTION (from Stuart Calderwood)

Tonight's workout will be given by Stuart Calderwood.

We will be doing two counterclockwise 4-mile loops.

We will head East across the 72nd cut-off then North up the East Drive, West on the 102nd Street cut-off and South down the West Drive.

The first two-miles to East 102nd Street should be done at a comfortable pace slower than your Marathon pace.  The second two-miles back to the Daniel Webster Statue should be done at pick-up pace faster than your Marathon pace.  The third two-miles should be back to your slower than Marathon pace and the last two-miles should be done faster than Marathon pace.

Treat the whole workout as a 8-mile run, with the specified pace in the 2-mile segments.

Also, please remember that we are a large group sharing the roadway with other runners.  Make sure you are running either in single-file or two abreast.

(Workout of 09/09/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The goal of tonight's workout is to run the final 2K at 5K pace.  The A and B groups should be able to achieve this by running the 8x400m at 3K pace.  The C and D groups should run them at 5K pace.

People running the Reach the Beach relay should run 6-8x400m at 3K pace ONLY (do not run the 2K).

(Workout of 09/04/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Hi team--

Tonight's work out will consist of mostly hill work.  I have yet to determine what it will be because of the weather forecast.  I will say this: if the weather holds up — that means light or reasonably light rain — we will do our traditional hill work out in the Harlem hills.  If it downpours then we will do hills but not in repeat fashion but more of a continuous run where you will pick up at certain points (guess where) on uphills of course.  To all Reach the Beachers, this is a must as we will be doing some serious climbing next Friday.  You'll have enough time to recover and if you can't recover then that's a prelude to what's in store next week.  Either way be there at 7pm sharp so we can get an early start, hopefully before heavy rains or thunderstorms.  For those who were at RTB last year, this rainfall could be valuable in terms of preparation in case we have a repeat of the torrential rains.  See you at the statue.  Peace, Coach TR.

(Workout of 09/02/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The miles are to be run at 5k pace.  Keep in mind that you are only getting 400 meter recovery.  This work out should focus your attention on pace and rhythm.  Set the tone with the first one and see if you can match it.  The 300s are for finishing speed, or whatever is left after the miles, which means "form."  Although you are tired, good form will help to keep you focused and often times you'll catch stragglers who have broken down entirely.  Bring your raincoats.  Peace, Coach TR.

(Workout of 08/28/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Hi team, the work out for tonight is as follows:

You'll start by heading south on the west side.  Complete the lower loop and come back to Daniel Webster statue.  Run this loop comfortably as your only pick up will require lots of energy and focus.  You will start at W. 72nd St. and head north on the west side, go through the 102 St. cut off and head south on the east side and go through the cut off at 72nd St.  This pick up is 4 miles.  You should attempt this at half marathon pace.  Lactate threshold work outs are required for the those who are focusing on marathon races for the fall.  Hydrate properly prior to the work out.  For those who are racing Saturday make sure to get on some soft surface.  The horse path would be my recommendation.  Get into small groups and run no more than 3 loops with 4-5 straightaways.  These are to simulate warm up conditions prior to racing.  See you at the statue, 7pm.  Coach TR.

(Workout of 08/26/2003)

WORKOUT DESCRIPTION

The 1200m intervals should be done at 5K pace.  This workout is pace work and the focus should be on consistency.  With the 10K scoring race coming up on Saturday there is no need to run these intervals faster than the designated 5K pace.

(Workout of 08/21/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Today's work out will be a 6 mile loop with 2 strategically placed pick ups.  Head north on the west side at a very comfortable pace.  When you get to 110 St. you'll pick up from there to E 90 St.  Stop and get some water then continue once again at a very comfortable pace to E 72 St.  Here you will do another pick up (stuart mile) to just below Tavern on the Green.  Both of these pick up should be at 10k pace.  Drink plenty of fluids today as it will be very hot.  This work out was being discussed by one of our hall of famers (John Kenney) and it sounded good and appropiate so I decided to use it today.  And just for the record he ran 30 and change for 10k.  That just happens to be our next scoring race.  Thank him for this one.  Peace, Coach TR.

(Workout of 08/19/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Hi members, I have to rush because the worm will knock me out soon, (msn users) so here goes:

I'll explain pace tomorrow, hope it goes through, Peace, Coach TR.

P.S. CPTC softball has 2 straight wins! Good job out there. Congrats to Alan Ruben and Dion on spectacular plays.

(Workout of 08/14/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here is the work out for those who are not racing saturday, which I hope are not many:

You'll head north on the west side and hop on to the reservoir at W 86 St.  You will do 2 laps of the reservoir, the first lap at half marathon pace.  The 2nd lap at 10k pace.  There is no recovery so treat this run as a 3.14 mile steady run.  It is going to be hot so hydrate properly.

Racers who show up should go onto the horse path and also run 2 laps with 3 intermittent pick ups of 1 minute each.  Go home and get some rest as you want to conserve energy and stay away from the heat.  I would recommend that you run on your own at your leisure if this is convenient.  I will see you all on Saturday as I am on vacation and will probably be at the beach.  Get those mitts ready for our annual softball game!  Peace, Coach TR.

(Workout of 08/12/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Before I give you the work out let me remind you that today's work out is a set up work out, so please be cognizant of this through out.  Keep in mind that as you near your peak you must consider backing off as one of your plans of attack.  So here it is:

The goal is to run 5k pace, focus on even pacing throughout.  NO ONE should be running these at 3k pace.  The 300's are for finishing speed.  Keep in mind that this week every runner counts, since the scoring is deeper than usual, so pick off as many people as possible with your finishing kick.  Also start retrieving your mitts from the attic, remove the dust, and get ready for action at CPTC's annual softball game!  Hope to see everyone there, including our old timers.  Peace, Coach TR.

(Workout of 08/07/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

We'll start with a warm up through the cut off and back to W. 72nd St.  Here you'll do a one mile pick up heading north to the grating at W. 88 St. (10 mile pace).  Recover to the W. 102nd St. cut off, where you will do a two mile pick up through the cut off and head south on the east side to E. 72nd St. (10k pace).  Recover through the cut off and head south on the west side (lower loop) and finish with the Stuart mile from just below Tavern on the Green and finishing at E. 72nd St. (5 mile pace).  Finish by jogging through the cut off back to the statue.  The total distance is 10k.  See you at 7 pm and remember to drink your fluids as it will be hot and humid and dress light.  Peace, Coach TR.

(Workout of 08/05/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The first 6 should be at 5k, the last 6 should be 3 seconds faster.  This is one of the all time classic work out usually reserved for the peaking period.  I guess this is close to peak time for most since the club champs are just 11 days away!  See ya at 6:30 sharp.  Hope the track will not flood today!  Peace, Coach TR.

(Workout of 07/31/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Start by heading north on the west side.  At W. 86 St. you will start a series of 3 lamppost pick ups, while recovering 2.  At the W. 102 St. cut off you will begin a 1 1/2 mile pick up.  Go through the cut off and head south on the east side to the needle.  Recover south to E. 72 St., go through the cut off and head south on the west side.  Just below Tavern on the Green you'll do your second 1 1/2 mile pick up around the lower loop and head north on the east side finishing once again at the needle.  Both pick ups are to be attempted at 5 mile pace.  The second one is particularly important because it is the portion of the 5 mile race (Club Champs) which can make or break you.  Let's hope the weather turns for the better this weekend so we can go to New Paltz as Alan's guests.  If the rain is particularly bad we may have to go up next week, similar to last year where it rained on our scheduled weekend.  See you at Danny's, 7 pm.  Peace, Coach TR.

(Workout of 07/29/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1k should be at 5k pace, the rest of the work out should be at 3k pace.  Have your fast twitch muscles ready as this work out will require extensive turn over.  As is always the case, I want to see you running quick but with good form.  The last 4 items are especially important for you since you will be running at mild levels of lactic acid.  Make sure to do a good warm down and take a nice easy run tomorrow to allow your legs to absorb and recover.  See ya at the track.  Peace, Coach TR.

(Workout of 07/25/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Hello to all cptc'ers.  Hope you are staying dry.  Tuesday's work out had to be cancelled due to severe rain and thunderstorms.  Although I made an appearance at the track, it was a pool and not a track which I was confronted with.  In all my years I had never seen a track covered by 3 inches of rain.  It was a sight to behold.  I sent those that were present home and any that came after 6:30 hopefully did the same.  It's only one work out, so don't fret because we'll resume today as we prepare for the club championship.

We will start by heading south on the west side.  The first pick up will be one mile, from just below Tavern on the Green to E. 72nd Street (10k pace).  You'll recover through the cut off and start a 2 mile pick up from W. 72 Street heading north, go through the cut off and finish at E. 102 Street cut off (10 mile pace).  Recover due south on the east side to E. 90 Street, where you will be rewarded with a 1 mile pick to E 72 street (5 mile pace).  Jog through the cut off back to the statue.  The total mileage will be 5.7 miles.  Keep in mind that 4 of these will be quality miles.

Also I want to announce that on August 3rd, Alan Ruben has invited us over to his place in New Paltz, NY.  For those that partook last year, you will recall that those mountains are not only tough but tricky.  I personally lost my bearings and almost became bear meat!  Despite this experience, I look forward to redeeming myself.  Either that or I'm a glutton for pain or maybe I'm just foolish.  Either way it's the perfect week to sneak in a long run prior to the club champs so I'll be there.  Hope you can come.  It really is what running is all about!  Peace, Coach TR.

(Workout of 07/22/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The goal should be to run each mile slightly quicker than the previous.  A good guide would be to run the first at 5 mile pace, then run 4 mile pace, followed by 5k pace.  The "A" and "B" groups should attempt 5k pace for the entire work out.  The final 300s are for form and finishing speed.  Don't underestimate the ability to outkick your opponent, just ask Stuart Calderwood and Sid Howard, both medal winners at the world championships, thanks to prolific kicks!  See you at the track, 6:30 pm.  Peace, Coach TR.

(Workout of 07/17/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Hellooooooo, I'm back from my trip to Puerto Rico.  It was a wonderful trip with many highlights, none bigger than Sid Howard's first World title!  I'll give you all the details before the work out.  Hope you all behaved and trained well in my absence.  Although it's a little sad to leave the homeland, I am certainly looking forward to seeing you all.  Here is the workout:

We will head north on the west side.  Hop on to the reservoir at W 86 St. where the entire workout will take place. You will do 3 loops.  The first loop you will pick up 1 lamppost and back off 1 lamppost.  When you get back to W 86 St. recover a 1/4 mile to the southern pumphouse.  Here you will start 2 lamppost pick ups and back off 2 lampposts, back to W 86 St.  You'll recover 1k to E 90 St. where you will start 3 lampposts pick ups followed by three slightly slower.  The final sequence of lamppost pick ups will be 1 mile so it would be interesting to see what type of mile you can run while changing gears.  The goal is to run the last mile at 5k pace.  Remember that this type of running demands that you pay careful attention to your breathing pattern early on.  If you feel extremely winded after the 1st loop then you have probably run too hard.  Also keep in mind that at any point you can make a decision to back off and conserve for that last mile.  See you at the statue 7:00 pm sharp.  Peace, Coach TR.

(Workout of 07/15/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

This workout was phoned in from Coach Tony just before leaving to the airport to return to the USA after the wonderful camararderie of the World Masters Championships.  Highlights included Sid Howard's 1st ever world title, Stuart Calderwood's bronze medal in the Marathon, 800m and 1500m PR's by Stacy Creamer and of course Tony Ruiz's brief foray back to competition.

Tonight's workout 6:30pm at the East River Track:

Warm-up: 3 laps, picking up the staightaways.
800m (400m recovery)
6x400m (200m recovery)
800m (400m recovery)

Another workout geared to 5K racing.  First 800m should be done at 5K pace, 400m intervals should be done at 3K pace and final 800m should be done at 3K pace for A and B groups (5K pace for C and D groups).

(Workout of 07/10/2003)

WORKOUT DESCRIPTION (from Alan Ruben)

Head North from the statue to 84th Street (past where the traffic comes into the park, look for numbered lamppost beginning with 84).  Pick-up 1st mile to the 102nd Street cut-off on the West Side.  Recover through the cut-off and head North to the first traffic light.  Pick-up 2nd mile through the Northern hills to the 102nd Street cut-off on the West Side.  Recover through the cut-off and back again.  U-turn and pick up 3rd mile through the cut-off and South on the East side to 90th Street.  Then jog back to the statue.  Total distance 5.9 miles.

First mile should be done at 10 mile pace (10K pace for the A group).
Second mile should be done at 10K pace.
Third mile should be done at 5K pace.

The third mile is an uphill mile and is the key tonight's workout, you want to be running the first two 1-mile pick-ups conservatively enough that you are able to run a fast 3rd mile.

(Workout of 07/08/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight's workout was phoned in from Puerto Rico by Coach Tony, who will be racing in the 800m World Masters Final today having qualified in an 'easy' 2:05 a few days ago.

Warm-up will be three laps of the track, picking up the straightaways.

2x800m - 5K pace (400m Recovery)
2x600m - 3K pace (200m Recovery)
2x400m - 3K pace (200m Recovery)
2x200m - 3K pace (200m Recovery)

This workout is again geared to 5K racing with a shorter than average workout plus generous recoveries to allow for extra speed on the 600m, 400m and 200m.

Hydrate well.  See you at 6:30pm.

(Workout of 07/03/2003)

WORKOUT DESCRIPTION

For tonight's workout we will be heading North from the statue and getting on the Reservoir at W. 86th Street.

We will be doing three laps of the Reservoir as follows:

1st lap - Pick-up 1K from start to E. 90th Street, recover to the Northern pumphouse, pick-up half a mile back to W. 86th Street.

2nd lap - Recover to the Southern pumphouse, pick-up three-quarters of a mile to the Northern pumphouse, recover back to W. 86th Street.

3rd lap - Run the whole lap, 3 lampposts on, 3 lampposts off.

The 1K should be at 10K pace, the half-mile at 5K pace and the three-quarters at 10K pace.

The final lap should be viewed as a full 1.6 mile pick-up with a subtle increase in pace for 3 lampposts followed by a subtle decrease in pace for 3 lampposts.  Our esteemed coach George Wisniewski would tell of the legendary Fritz Mueller, where the only visible difference between the three lampposts on and the three lampposts off would be a slight change in lean of the head.  This is the ideal we should all be striving for on this third lap!

(Workout of 07/01/2003)

WORKOUT DESCRIPTION

3x200m (100m Recovery) Warm-up
1x1000m (400m Recovery) 3K pace
4x600m (400m Recovery) 3K pace
3x300m (100m Recovery) Finishing Speed

Tonight's workout is similar to last week's, in the sense that it is speed-orientated.  Get a good warm-up because the first pick-up (1K) should be a good solid effort.  The 600's should be fast also, and the 400m recovery (take water as well, if necessary) will help that.  The final 300's will obviously be fast as well, but the important point at this stage is to focus on form not speed.

(Workout of 06/26/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Head North on the West Side.

First 1K pick-up will be from W.86th Street (where the Reservoir starts) to W.97th Street (at the top of the hill).  Recover to cut-off at W.102nd Street.

Second 1K pick-up will be from W.102nd Street to W.110th Street at the base of the big Northern hill.  Recover to cut-off at E102nd Street.

Third pick-up will be three-quarters of a mile South on the East side to E.90th Street.  U-turn here and recover to E97th Street.

Fourth pick-up will be 1K from E.97th Street through 102nd Street cut-off to W.102nd Street.  Recover South to W.97th Street.

Final pick-up will be 1K from W.97th Street to W.86th Street (same as first pick-up only in opposite direction).  Recover back to the statue.

All pick-ups should be done at 10K pace.  Recoveries are full recoveries - it will be hot, so you can stop for water.  Of course, best is to make sure you're fully-hydrated at the start of tonight's workout.  Total workout 6.3 miles.

(Workout of 06/24/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Hi CPTC:
Are you ready for the heat?  Because it's here.  Drink plenty of water, but not right before the workout.  Start tonight and try averaging 8 oz. per hour.  Don't just consume large amounts prior to running.  Here goes.

Get a good warm up because the first interval is going to be at 3k pace.  The 400s are also at 3k pace.  The 200s are for speed and form, but should be slightly faster than the 400 meter repeats.  A couple of things to keep in mind.  You will get a long recovery after the 1200, so don't be scared to challenge yourself and it's the only long interval, you'll be fresh also.  I want you to complete the work out with some lactic acid build up early.  This is good practice for 5k situations where the pace is slightly quicker than normal.  The 400s are to be run consistent and strong.  This is your mid-race composure check.  Then the last 200s are for speed, and remember that you'll receive a full 200 recovery.  We don't often train for speed, but the weather is good for the fast twitch muscles, and you'll need more fast twitch muscle response when racing 5k.  Also, relish the fact that it's shorter than the usual 3 mile interval work out.  See you at the track, 6:30 pm.  Peace, Coach TR.

(Workout of 06/19/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight's work out will start heading south on the west side (lower loop).  To your left there is a 1/4 marking.  Here you will start a series of 3 lamppost pick ups with 2 recovery, repeat this sequence 3 times.  At E. 72nd St. you will start your first long pick up.  Go through the cut off and head north on the west side to W. 102nd St. cut off.  These 2 miles should be run at 10k pace.  Recover through the cut off and head north on the east side.  At about 200 mtrs there is a traffic light, where you start your 2nd long pick up of 1 mile back to W 102 St.  This should also be done at 10k pace.  Recover south to W. 97 St. and do your final pick up of 1k to W. 86 St. (reservoir entrance).  Keep good form on the last 1k!  Jog back to the statue.  The total distance is 6.5 miles.  Peace, Coach TR.

(Workout of 06/17/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The goal is to run each mile sequence faster than the previuos one.  Start at 5k pace for the initial 1k and 600.  Attempt 3k pace for the 2nd sequence (2 x 800) and equal or better this pace for your final 4 x 400.  Drink plenty of fluids and be smart.  This is a fun work out if you are patient.  See you at 6:30 pm.  Peace, Coach TR.

(Workout of 06/12/2003)

WORKOUT DESCRIPTION

Tonight's workout will be 4 lower loops.  This will allow for an expeditious evacuation of the park should the thunderstorms develop and the dangerous lightning appear.

Pick-up the "Stuart" mile on each loop (starts with the "S" maked on the left side of the road just past Tavern on the Green and ends just before 72nd Street on the East Side).  The first 2 loops will be in a counter-clockwise direction, then u-turn at Daniel Webster's statue and run the final 2 loops in a clockwise direction.

The mile pick-ups should be done at 10K pace and the recoveries should be up-tempo at about Marathon pace.

If you are running in Sunday's 5-mile race (scoring race for the Men) you should do just 3 loops and the last mile pick-up should be done at half-marathon pace.

(Workout of 06/10/2003)

WORKOUT DESCRIPTION

1K and 600m should be run at 5K pace (A and B groups should run 600m at 3K pace).  300m should be run at 3K pace.  Note the short recoveries after the 600m intervals.

(Workout of 06/05/2003)

WORKOUT DESCRIPTION

Tonight's workout will be a straight-forward out and back route.  Head North up the West side, across the 102nd Street cut-off and South on the East side to the needle (total distance 3.2 miles).  Then u-turn and run the second 3.2 miles back the same way.

The first 3.2 miles should be at marathon pace and the second 3.2 miles should be at half-marathon pace.

(Workout of 06/03/2003)

WORKOUT DESCRIPTION

Each interval in each set should be done at the same pace as follows:
For C and D groups - Set A and B at 5K pace, Set C at 3K pace.
For A and B groups - Set A at 5K pace, Set B and C at 3K pace.

(Workout of 05/29/2003)

WORKOUT DESCRIPTION (from Stuart Calderwood)

Head South part Tavern on the Green.  Pick-up the "Stuart" mile (starts at the "S" on the left side on the road, finishes just before 72nd Street).  Recover to the Hamilton statue (which is after the needle and before the bottom of the reservoir).  Pick-up 2 miles North on the East side, through the Harlem hills to the top of the big hill.  Recover to 88th Street on the West side (marked by a grating).  Pick-up 1 mile back to the Daniel Webster Statue.

1 mile pickup should be done at 10K pace.  Recovery should be brisk (about 45 seconds per mile slower).  2 mile pickup should be done at Half-Marathon pace.  Recovery should be 45 seconds per mile slower.  Final 1 mile pickup should be done at 10K pace.

Try to adhere as closely as possible to the prescribed paces (it might help to think of the whole workout as a 6-mile tempo run) - if your last mile is slower than 10K pace you probably went too fast on the previous intervals, conversely if your last mile is faster than 10K pace you probably went too slow on the recoveries.

Sunday 4 mile racers should do the first two pickups at the prescribed paces.

(Workout of 05/27/2003)

WORKOUT DESCRIPTION (from Stuart Calderwood)

The mile shouldn't hurt; the workout should intensify from there, with the quickening pace made possible by the shortening runs.  I recommend that as many of a group's members as possible lead a run or part of a run, to develop the ability to set a given pace from the front, and that the other group members let the designated leader stay in front for that run or portion of the run.

(Workout of 05/22/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight we are doing the entire work out on the Harlem hills.  We will head north on the west side and warm up to W 86 St.  Here we'll start a series of lamppost pick ups.  3 pick up, 2 recovery, times 3.  At W 102 St. you'll start your first pick up which will be 2 loops of the Harlem hills.  You'll head north (approx. 2.8 miles).  You should run this at your 10 mile pace.  Recover south on the west side to the grating on W 88 St and finish with a mile from there back to the statue.  This should be at 5k pace.  The terrain is basically downhill so don't hold back in the 2.8 mile pick up.  See you at Danny's.  Peace, Coach TR.

(Workout of 05/20/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

I want you to split these into two sets.  The first 6 are to be run at 5k pace.  The last 6 I want you to run 1 second faster than the previous.  It is certainly attainable but you have to keep the first 6 at 5k pace, other wise ... well, quite frankly, you die.  Drink plenty of fluids.  See you at 6:30.  Peace, Coach TR.

(Workout of 05/15/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Head south on the west side.  Just below tavern on the green there's a start line (S) to your left, pick up until you see the 1/2 mile mark (lower loop).  All of your recoveries for the entire work out should be approximately 15 seconds slower than half marathon pace, which is not exactly a jog (keep this in mind).  The second 1/2 mile pick up will be from E 72nd St (heading north) to the needle.  Recover to E 90 St, where you will pop on to the reservoir, where you will do your third 1/2 mile pick up, from E 90 st to the pumphouse (there is also a marking indicating 1/2 mile to your left).  Recover to W 86 St and jump off the reservoir and do your fourth 1/2 mile heading north to W 95th street.  Recover to the W 102 St cutoff and make a U-turn, head south on the west side back to W 95th St.  Here you will start your 5th and final 1/2 mile pick up back to W 86 St (reservoir entry point).  Once you've finished the last 1/2 mile, keep a steady pace back to the statue.

The pick ups should be at 10k pace.  As I pointed out earlier your recovery should not be a jog, so pick ups will not be as easy as it seems on paper, especially if you keep that recovery close to your half marathon pace.  The key will be to recognize the difference between a 10k pace pick up and a 5k pace pick up.  If you run the 1/2 mile pick ups at 5k pace you will almost certainly not sustain an up tempo recovery.  This type of fartlek work out can be invigorating if you give yourself a chance to find a rhythm which allows you to enjoy the terrain shifts.  Early discipline will allow late stage focus.  The total distance is 6 miles.  See you at Danny's, 7:00 pm.  Peace, Coach TR.

(Workout of 05/13/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

These 1k's are to be run at 5k pace.  If you are racing the half marathon this Saturday, be extra careful on these.  Conserve your energy and focus on running 4 even, solid repeats.  The 300's are for finishing speed, which essentially means good form.  The better your form, the faster you'll run in the late stages of road races.  See you at the track, 6:30 pm.  Peace, Coach TR.

(Workout of 05/08/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight we will be doing hill repeats.  The work out is an old favorite of mine, and one of our classics.  We will start by heading north on the west side.  At W 90 street we will start our 1st pick up, which is 1 1/4 mile long, go north and through the 102 st cut off, then head north on the east side and finish 3 lamppost after the hanging traffic light.  (skating rink) Run the 2nd half faster so you can prepare for the hills.  We will reassemble at the northernmost tip of the park (110 st).  There we will start a series of 3 long hill repeats (approx 600 yards).  After the 3rd repeat jog toward the 102nd st cut off where we will again reassemble and finish with 3 shorter repeats of approximately 400 mtrs.  After the 3rd repeat turnaround and head south on the west side back to the statue.  Hill work generates speed, strength, and prepares you for the grind of climbing hills efficiently.  Learning the art of hill running can prove to be the difference in many runner's careers so so don't take this type of work out lightly.  The total mileage is 7 3/4 miles.  See you at the statue, 7 pm.  Peace, Coach TR.

(Workout of 05/06/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

These should be run at 5k pace.  The "A" and "B"groups will run the 2nd mile at 3k pace.  I'll explain in detail at the track.  See you at 6:30.  Peace, Coach TR.

(Workout of 05/01/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Today's work out will be an out and back focusing on your ability to recognize pace. You must be patient in order to have a successful work out tonight.  Building your lactate threshold is key if your are focusing on road racing (5k - marathon).

Head north on the west side.  At W 84 St. you will start your only pick up, which will consist of 4 miles.  Continue north on the west side, head thru the 102 St. cut off, then turn south on the east side.  Go to E 90 St., where you will get your 2 mile split, make a U-turn and finish doing the same 2 miles in the opposite direction.  The 4 mile pick up will finish at W 84 St., where you started.  The goal is to run these 4 miles at half marathon pace.  These types of work outs are basic, sometimes boring, but without question neccessary.  See you at Danny's, 7pm.  Peace, Coach TR.

(Workout of 04/29/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1200's or 3/4 mile pick ups are to be run at 5k pace.  These two items are the meat of the work out so have a goal that for the 6 x 400's that will allow you to conserve energy while still running quick.  My suggestion would be to run the 400's 2 seconds per 1/4 faster than your 1200.  Ex:  3:45 for 1200 is equivalent to a 75 second pace, so I would run the 400's between 72 and 73 seconds.  Hydrate, as the weather seems to be warming up.  See you at the track.  Peace, Coach TR.

(Workout of 04/24/2003)

WORKOUT DESCRIPTION (from Alan Ruben)

Warm-up East across 72nd Street cutoff and then North to 90th Street.  Then start a 2 mile pick-up North to the 102nd Street cutoff, through the cutoff to the West side and South down the West side to 84th Street.  Do a U-turn and recover to 86th Street where you get on the Reservoir and continue recovery to 90th Street.  Then do a 1 mile pick-up finishing back at 86th Street.  Recover back to the statue. Total workout 5.9 miles.

2 mile pickup should be done at 10K pace and 1 mile pickup should be done at 4 mile pace.

Racers in Sunday's scoring race should do only the 2 mile pick-up, at a comfortable half-marathon pace, and then go home.

(Workout of 04/22/2003)

WORKOUT DESCRIPTION (from Alan Ruben)

The 600m should be done at 5K pace, except for the A and B groups where they should be done at 3K pace.

(Workout of 04/17/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Head North up the West Side.  1st pickup is 1K from 86th Street to 97th Street (top of hill).  Recover to the 102nd Street cutoff.

2nd pickup is 1K through the Northern hills from 102nd Street to 110th Street (bottom of the big hill).  Recover to 102nd Street cutoff on the East Side.

3rd pickup is 3/4 mile South on the East Side to 90th Street.  Recover to 86th Street, U-turn and continue recovery back to 90th Street.

4th pickup is 3/4 mile North from 90th Street to 102nd Street cutoff (same as 3rd pickup only in opposite direction).  Recover through the 102nd Street cutoff and South on the West Side.

5th and final pickup is 1K from 97th Street to 86th Street (same as 1st pickup only in opposite direction).  Recover back to the Daniel Webster Statue.  Total workout 6.8 miles.

IMPORTANT:  When we set off in our groups please make absolutely sure that we are only occupying the right-hand side lane of the two recreation lanes (i.e., we should not have more than two people running side by side).

(Workout of 04/15/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Today will be our 1st outdoor work out.  It will be conducted on E 6th street and East River Drive.  Please be there early to allow for warm up and remember we start at 6:30 until further notice.

The 800's should be run at 5k pace while the 400's are to be run at 3k pace.  For anyone who is racing Boston, you have 2 options.  Do a 2 mile warm up, stretch and run 1 mile, picking up on the straightaways.  Or if you want more structure and feel a need to get more turnover, run the same warm up then do 4 x 300 with 100 recovery.  These are to be run very smooth, focusing on loosening up the legs and raising your heart rate.  Do not approach your normal 300 mtr times.  Then warm down 2 miles.  For all intents and purposes this is your last tempo run.  After today you MUST control the urge to run hard.  Instead concentrate on race strategy and look over your training log to build confidence.  See you at the track.  Peace, Coach TR.

(Workout of 04/10/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight's work out is for all those who missed last week's 3-3-3.  All Boston bound people should take advantage of this because it should be your last hard run prior to tapering.  Tonight's 3-3-3 is slightly different from last week's.  Here it is:

Head north on the west side and around the harlem hills.  I'll give you a 3 mile split at E 102 St.  Continue south on the east side.  Just before the entrance to the boat house you will make a U-turn and head back north on the east side where you will pick up your 6 mile split again at E 102 St.  Then you will head for the harlem hills and finish off heading south on the west side.  The idea is to run the first 3 miles and the last 3 miles at marathon pace.  The middle 3 should be done 10-15 seconds faster than marathon pace.  Come ready to rock and roll, as this one will require mental and physical fortitude.  See you at Danny's @ 7 pm.  Peace, Coach TR.

(Workout of 04/08/2003)

WORKOUT DESCRIPTION (from Stuart Calderwood)

(Workout of 04/03/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Since I received such a great response to last week's work out, I decided that more of Dr. Death's – a.k.a. George Wisniewski's – work out's would be welcomed, so here goes one of his pre-marathon classics.

The whole thing is 9 miles.  Head north on the west side, go around the Harlem hills and head south on the east side.  I'll give you a 3 mile split at E 102 St.  Continue south on the east side and do the lower loop for your 6 mile split – i.e., at Danny's.  You'll continue north on the west side and go through the cut off at W 102 St., head south on the east side where I will be for your 9 mile split (just past E 86 St.).  Here you are done.  The goal is to run this in 10-10-10 fashion, except it's 3-3-3.  Run the first 3 miles at your marathon goal pace, the middle 3 should be 10-15 seconds per mile faster, then finish back at marathon pace.  Come ready to roll, as my mentor would say.  Anything goes, including body droppings.  Hey, what do you expect from a coach preparing his troops for the ultimate test – THE MARATHON.  Peace, Coach TR.

(Workout of 04/01/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

As you know – or don't know – tomorrow is our annual intrasquad relay.  This relay will be composed of 5 runners per team.  The legs range from 200 mtrs to the mile.  Sprinters, middle distance, and roadies are welcome.  Come ready to race, as it can get quite competitive – some will even run PR's.  The race will start at 7:30 pm.  Allow yourself 45 minutes to warm up, stretch, and get acquainted with your teammates.  I will elect captains and they will pick from a hat to determine the other 4 legs.  It is imperative to be on time so that your name goes into the hat.  If you are late and teams are complete you will not be able to compete.  Splits will be taken initially by the anchor legs (milers) then, after the 400 leg is completed, they will hand the split responsibilty to the 200 and 400 mtr runners.  If you are not racing you can stick around for an abbreviated work out which will consist of 6-8 x 400.  Work out is still scheduled for 8:00 pm.

(Workout of 03/27/2003)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight is lamppost night so I hope you can count from 1 through 10.