Long Distance Archive - 2004

(Workout of 12/30/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here is the last work out of the year--

We'll head north on the west side and hop onto the reservoir. Your first pick up will be a mile from E 90th St to W 86th St. Recover to the southern pumphouse and run a .80 pick up to the northern pumphouse. Recover to w 90th st and head toward the road and finish with a quick mile from W 88th St back to the statue.

This is a short work out but you will be running faster than usual. The miles should be at 4 mile pace and the .80 at 5k pace. So be ready for high intensity and short recovery. (only about a 1/4 mile after each interval!)

If you are not able to be at the statue, have a wonderful New Year with lots of love and peace and oh yes; may 2005 be a healthy, fast, PR year. (that's persoanal record, not Puerto Rican:)

Peace, Coach TR.

(Workout of 12/27/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 800's should be done at 5k pace. The rest of the work out should be done at 3k pace.

As you can see, this work out will test your ability to change gears and run faster as you progress through the items. Be sure to get on your toes, particularly in the 400's, as you will be running shorter quicker intervals to increase speed and turnover. However, always keep in mind that running fast while losing form will subsequently produce negative results in races so be aware of good posture.

Peace, Coach TR.

(Workout of 12/23/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

You'll be doing the entire work out on the lower loop. Heading south on the west side you will complete 3 loops. The first loop will be at marathon pace, followed by 2 loops at half marathon pace.

This type of tempo run is primarily for pace recognition and will develop your lactate threshold. The key is pretty obvious: run the first loop under control and focus on running the last 3.4 miles at a solid effort.

Have a wonderful holiday!

Peace, Coach TR.

(Workout of 12/21/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

As has been the trend the first 2 weeks, we are going to do repetitions of the same distance. However, this week they are shorter and the second half will be faster.

The first four 600's will be at 5k pace. Get comfortable with the contours of the track. Be consistent and conserve some energy as the second four will be at 3k pace. This wiil be your first chance to change gears and run at 2 mile race pace which many of you will be doing this indoor season. Keep good form and focus on taking turns efficiently. The faster you run on an indoor track the more it pays to be precise. This means that you must prepare yourself for the challenge of running quick to the turns but not losing control.

Losing control will essentially waste the effort of running a quick straigtaway since you will lose your momentum if you are not efficient. If your stride is extremely long this will truly take a concerted effort because it is more of a natural instinct for you to open up. Pay attention and watch how some of the sprinters lean on the turns.

For most of you, the exaggerated lean is unnecessary but to some degree you must be efficient. When you race 800 meters or the mile you are essentially running half the race on the turn so it's important to know when it's appropriate to make moves on the turns.

Sounds like so much fun. See you on the track.

Peace, Coach TR.

(Workout of 12/16/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We are going to do one of our classic work outs; hills, hills, hills.

Start by heading north on the west side. At 90th St. you'll do a 2k pickup. Head north to the cut off at 102nd St., then go through the cut off and head north on the east side and complete the pick up 3 lamppost after the hanging traffic light. (around the ice rink)

We'll regroup at 110th St. and do 3 long hills (approx. 600 mtrs) from 110th St to the traffic light at the peak of the hill, recover back down the hill. After the 3rd hill recover due south to W 102nd St. where we will start the 3 short hill pick ups, (approx 400), recover back to origin point. Once you've completed your 3rd short hill you are dismissed or meet back at the statue.

Remember to keep good posture on your hill repeats, ideally you'd like a slight lean, angling from the ankles as opposed to the back. This can cause undue stress on the back. As you approach the top of the hills you can then be more upright and give your knees room to lift. (last 50 to 60 meters) Hills are great for speed and strength without actually focusing on speed gears. However, it is not recommended that you try these too often or by yourself, as they are physically taxing and can cause injuries.

Peace, Coach TR.

(Workout of 12/14/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1k's should be done at 5k pace. This is one of my favorite early season work outs. I'll repeat it later in the year so you can see your progress. The 300's are for form work. Be sure to stay consistent and don't start out too fast. The track is so fast that you often run fast early, and even though it's a fast track you won't maintain the same pace. The key is to run even or slightly faster. The 300's are strictly for form work. If you are planning to race indoors, don't worry as we won't start getting serious until after the holidays. You'll get an injection of speedwork then. For roadies; these work outs are faster than your normal Thursday night work outs so it serves the purpose of maximizing VO2. I have to do a presentation at school tomorrow so Sid will conduct the work out, that means you start on time! Peace, Coach TR.

(Workout of 12/09/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will go north on the west side. Hop on to the reservoir and do a loop (1.57) at 10 mile pace. When you finish the loop hop back onto the road and head north on the west side, recovering to W 102nd St. Do a 1 mile pick up, going through the cut off and then heading south on the east side, finishing at E 90th st. (10k pace) Hop back onto the reservoir and recover a half mile to the northern pumphouse where you will do your last pick up of one loop (1.57) at 10 mile pace. Jog back to W 86th and head south back to the statue. The entire work out is 7.7 miles.

The whole key to this work out is to see if you can repeat the same pace on the reservoir loops. The secret? You guessed it; you must be patient on the first reservoir loop. You might be tempted to run hard since you are fresh but always keep in mind that to get the most from this type of work out you must execute the final item. Running 10k pace or faster for the first 2 items will do serious damage.

Some will argue that at the end of the day, "my average was still good," but that is not the purpose. The purpose is to finish strong and train your body to recognize pace so that you don't make the critical mistake of going out too hard on race day.

Sundays racers will only run the first item then go home and get some rest and prepare for the race. See you at the statue, 7 pm.

Peace, Coach TR.

(Workout of 12/07/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Well, it's time to go back to work and prepare for the upcoming indoor season and winter racing season, but first I want to thank you so much for your thoughtfulness and generosity. I was so humbled by your kindness, which Stuart articulated so well, that I have decided to give you another work out! I was stumped for words Saturday but I'm back and ready to rock and roll AGAIN. GO CPTC!

Here we go--

The entire work out should be done at 5k pace. I must warn you that the track is lightning fast so you may have a tendency to want to explode but be patient because it will take a few work outs before you actually adjust.

You must be aware that the muscle groups that you use for indoor running are very different from those used on an outdoor track. I usually like to give repetitions of the same length early in the year so you can find a rhythm and avoid gear changing. Keep in mind that the straightaways are short so don't over stride because you lose more momentum slowing down for the turns than you pick up by overstriding on the straightaways. (at least until you perfect it)

Also, please try to do track work outs with light racing shoes. Heavy trainers are are not recommended unless you have some sort of injury which requires you to wear them. Negotiating turns with heavy shoes is cumbersome and the likelihood of landing awkwardly is increased. See you at the track at 8 pm.

Peace, Coach TR.

(Workout of 12/02/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We are going to do a tempo run with a couple of twists. You'll start by heading south on the west side, you'll start your tempo run at E 72nd St, heading north on the east side. When you get to the 102nd St cut off, go through to the west side and head north on the harlem hills. Here is the twist; when you head north at W 102nd st you'll run a quick pick up to the top of the hill, resume tempo pace until 110th St and then pick up as you approach the lake and hold this pick up to the E 102nd St cut off. Resume your tempo pace through the cut off and head south on the west side. Finish your tempo run at W 90th St. (entrance to the park) Jog back to the statue. The tempo run is approximately 4 miles. The entire work out is 6.6 miles. The tempo run should be at half marathon pace. The uphill pick ups at 10k pace. The 2 picks are for mid race gear changing. Often times you will get into such a good rhythm that you cannot respond to a challenge which could be the difference between winning and losing. Always keep in mind that these moves are to be strong but not out of control as you do not want to be totally exhausted after this move. The message you want to send is that you are alert and capable of responding. This is not YOUR big move so they'll have to answer to you later! Peace, Coach TR.

(Workout of 11/30/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here is the work out that will be conducted entirely on the reservoir-

When you hop on to the reservoir you will continue your warm up to E 90th St and do a mile pick up back to W 86th St. at 5k pace. Recover to the southern pumphouse and run a 3/4 mile pick up to the northern pumphouse, also at 5k pace. Recover a 1/4 to just past 90th St and do a 1/2 mile pick up at 3k pace, finishing just before the southern pumphouse. Recover to e 90th st. and finish with a series of lampost pick ups, they are: (10 pick up, 5 recovery) (7 pick up, 4 recovery) (4 pick up, 3 recovery) These are to be done for form work, you'll have plenty of time to work on speed starting next week as we will be meeting at the armory starting at 8 pm. See you at the statue at 7pm. Peace, Coach TR.

PS - get those dancing shoes ready for Saturday, we know how to party too. It's a party right here, it's a party over there, party!!!!!

(Workout of 11/23/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here is this weeks only work out as Thursday there will be no formal team work out.

As usual on Tuesdays in November we will continue to transition into indoor with track-type work outs on the reservoir. As I've mentioned before, these reservoir work outs are one of the keys to having a solid indoor season, or as Sid Howard proclaims "I wouldn't miss those for nothin'my brother." If they're good enough for Sid they're good enough for me! Here goes--

Run north on the west side and hop on to the reservoir. Start by doing a 1 loop pick up (1.57) at 5 mile pace. Recover 1k to e 90 st and pick up one mile back to w 86th st. (5k pace). Recover to the southern pumphouse and finish by doing lamppost pick ups. Here is the sequence; 9,7,5,3,1. You'll recover 2 lampposts after each pick up. Complete the loop and head back to the statue. Have a wonderful holiday! Peace, Coach TR.

(Workout of 11/18/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

You will do 2 pick ups and you guessed right they are both relatively long. Head north on the west side and when you get to the grating at W 88 St. you'll do a 2-mile pick up due north around the harlem hills finishing at the traffic light just before E 102nd St. (after the hanging traffic light around the rink) recover south on the east side to E 90th St and do another 2 mile pick up heading south and going around the lower loop and finishing at the "S" just below Tavern on the Green as you are heading north on the west side. Finish at the statue. The goal is to run each 2-mile pick up at 10k pace. This pace is a little quicker than usual but is neccessary since most people training this month are focusing on 4 mile through 10k racing in December. Watch your energy levels early on as this will destroy any chance of running a solid 2nd 2-mile pick up. See ya at the statue, 7 pm. Peace, Coach TR.

(Workout of 11/16/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here goes--

We'll start by heading north on the west side and hop on to the reservoir. Once there you will pick up a 1k to E 90th st. Recover to the northern pumphouse and pick up 800 mtrs back to W 86th st. Recover to the southern pumphouse and pick up a .80 to the northern pumphouse. Recover to w 90th st. and pick up an 800 from there to the southern pumphouse. Recover to E 90th st and finish the loop by running 3 lamppost on and 3 off. These should be done in control as the total distance of this last pick up is one mile. The 1k and the .80 pick ups should be done at 5k pace and the two 800's at 3k pace. See you at the statue at 7pm. Peace, Coach TR.

(Workout of 11/11/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Ok team, so the marathon's over, don't think for a minute that you can rest on your laurels, now it's time to race! If you notice they never refer to the marathon as a race, it's just the marathon, an entirely different sport completely. Think about it; you have x-country races, road races, track races and then simply "The Marathon."

So here we go--

You'll start by going through the cut off and head north on the east side. At the needle you will start your first pick up which will be 1 1/2 miles. Head north on the east side and go through the 102nd st cut off, finish at w 102nd st. Recover due south on the west side to W 88th st. where you will start pick up #2 which will be one mile in length, from w 88th st back to the statue. You'll recover through the cut off and do the Stuart mile in reverse, (guess it depends on your perspective) starting at e 72nd st. and finishing at the "S" mark just below tavern on the green. Jog back to the statue. The first 1 1/2 mile should be done at 10 mile pace, while the two 1 mile pick ups should be done at 10k pace. The x-country racers will do the first pick up then head south and do 3 lampposts on with 2 recovery x 3. I'll see you at the statue. Peace, Coach TR.

(Workout of 11/09/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

First of all I want to congratulate all of the marathoners for running so well in particular those who were able to run PR's on a slow course and warm conditions. I am so fortunate to have so many troopers who consistently show that CPTC is a force to be reckoned with. Thank you so much.

Make sure to run stress free for 3 weeks as you'll want to be fully recovered before resuming your training. I know many of you will be sky high and tempted to run hard once you've recovered a bit but keep in mind that the human body needs to regenerate muscle tissue so please be kind to your body. It deserves to replenish before you test the waters again, unless you are Alan Ruben who will probably show up tomorrow ready to defend his title again. I've said it once and I'll say it again, he's a distant cousin of Fritz Mueller, (2:30 at 50 years old) a blood sucking vampire, 47-50 years for them is like 20-25 for regular humans so don't be discouraged. Watch him though as he's primed for blood sucking this time of year. When he smiles that anassuming smile it's time to run for the hills and find that cross!

Here's the work out:

We'll meet at the Statue at 7pm. (yes, that's correct) We'll head north on the west side and hop on to the reservoir. Running counterclockwise, you'll start your first pick up at the southern pumphouse and run a .80 pick up to the northern pumphouse. When you finish, you'll jog to approximately 90th st (I'll be there) and do a quarter to 86th St. Recover to the southern pumphouse and repeat the sequence 2 more times. The goal should be to run 5k pace for the first sequence, hold that pace for the second go round and finsh with 3k pace for the last sequence. The key to accomplishing this work out is to run 5k pace for the initial two .80 pick ups. This will allow you to have one gear left for the final pick up. If you start at 3k pace it will be hard to hold it so be smart. The three 400s are part of the sequence so hold the same pace. See you tomorrow, Peace, Coach TR.

(Workout of 11/04/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

OK, so marathoners are getting ready for their big test through the city but the rest of you are preparing for some x-country or indoor so here goes--

We'll start by heading north on the west side. At W 86th St you'll do a 1k pick up to W 97th St. You'll recover to W 102nd st and do another 1k, heading north on the harlem hills and finishing at 110th St. Recover to E 102nd St and do a 3/4 mile pick up heading south on the east side to E 90th St. Recover to the needle and pick up a 1/2 mile to E 72nd St. Continue south on the lower loop and when you get to the carousel start a series of 3 lamppost pick ups. Pick up 3, recover 2, repeat 3 times and complete the loop back to the statue. The pick ups should be done at 10k pace while the lamppost are for form.

See you at the statue and if I don't see you at the statue I'll see you at the 8 mile mark in Brooklyn (my favorite borough) then back on our home turf. Good luck and remember the key is to fight a good fight and when you're in the trenches always, always, have dignity. Peace, Coach TR.

(Workout of 11/02/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The first 3 items should be done at 5k pace, the two 800s at 3k pace and the 300s are for turnover and form, not speed. Marathoners who are looking to do something to keep active and elevate heartheart will do 3 x 300 with 100 mtr rest. Run these increasingly faster but not at 400 mtr race pace. These are only to get the legs loose and get a bit of turnover, nothing more. You can warm up 2 miles and warm down 2 miles. See you at the track and remember that we are going to two boots afterward. I'll hopefully get a chance to talk a little strategy with Sunday's racers. Peace, Coach TR.

(Workout of 10/28/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here is the final quality work out for marathon bound runners.

We are going to run 7.4 miles. You'll do a 4 mile loop heading north on the west side, through the 102nd st cut off and south on the east side, complete the loop by going through the cutoff at 72nd st. When you complete the 4 mile loop head south on the west side and complete 2 lower loops. The goal for this work out is to run marathon pace for the 4 mile loop and finish off with 3.4 miles at half marathon pace. The key to this whole work out is to keep marathon pace for the 4 mile loop. The 2 lower loops will come easy since you will be winding down 12-16 weeks of consistent hard training. Remember to gage your energy levels early. You will be able to get a mile split at w 88th st and a 2 mile split at the 102nd st cut off on the eastside. By then you should be in rhythm and just pecking away until you complete the loop. Finish strong and start to taper and get some rest as your next quality run will last 26.2 miles. Give yourself a pat on the back for your dedication and start assembling a plan. Anyone wishing to email can do so at: coachtruiz@aol.com.

Peace, Coach TR.

(Workout of 10/26/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

This work out should be run entirely at 5k pace. I know that it will be hard to keep the pace without having the notion that it's too easy and "I can run faster." But the idea is to get your legs turning over without a major effort. I would advise that you run these 400s as prescribed because Thursday will be your last quality work out before your taper, so you might want to conserve some energy for that. See you at the track. Peace, Coach TR.

(Workout of 10/21/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

OK so were down to 3 quality work outs before the trek through the
city, so those that preparing for the NYC thing should be ready to rock.

Here it is--

You'll head north to the reservoir on the west side. Hop on to the reservoir and run 3 consecutive laps. The first lap at marathon pace, the middle lap at half marathon pace and the final lap at 10 mile. The total pick up is 4.71 miles. The idea here is to get you to trust and recognize a pace that is comfortable enough where you can pick up each lap. So when you initially start be sure ask your self "can I pick up 15 seconds (per mile) per lap.

Example: A good work out for a 6:20 per mile marathoner would start at say 10:00 minutes for the first lap followed by 9:35 for the second lap and consumated with a 9:15 for the final lap. It seems easy enough conceptually but physically it is challenging because the tendency is always to run quicker since it's a short work out relative to your longer runs. But keep in mind that the real benefit is that you will be able to recognize a pace which is too fast or too slow and make adjustmants. At this point in the program most of you are in good shape so the issue is not your conditioning physically but your mental preparation and reacting to signals which are tranferred as part of a reasonable thought process. OK, I don't want to burden you with psycho babble but it's part of what makes the marathon such a challenging test, one which you will conquer come November 7th. Peace, Coach TR.

(Workout of 10/19/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 800's are to be run at 5k pace, the 600's and the 400's can be run at 3k pace. The key to this work out is to run the first 2 800's on pace. This will allow you you run slightly quicker on the shorter items while still conserving enough energy to finish strong for the final 2 x 800. You will be expected to change gears then make the adjustment back to 5k pace. This type of work out is set up so that you can have some fun with the gears but be careful not to get too fancy, the twist is that your recovery is relatively short! See you at the track. Peace, Coach TR.

(Workout of 10/14/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Hello team, here she goes--

Start off by heading south on the west side. Just below tavern on the green you will start a 2 mile pickup. The first mile split is where the stuart mile ends and then continue north on the east side finishing at E 90th st. Recover 3/4 mile heading north to the 102st cutoff and here you will begin another 2 mile pick up through the cut off then heading south on the west side finishing at the statue. Get your mile split at the grating at W 88th st. Recover south on the west side and start your last pick up of 1 mile (Stuart mile) just below tavern on the green and finishing at E 72nd st. jog through the cut off back to the statue. The 2 mile are to be run at 10 mile pace and the last 1k at 10k pace. The x-country people will only do the first 2mile then recover to E 102nd st and do 3 lamppost pick ups with 2 recovery (3 times) See you at the statue. Peace, Coach TR.

(Workout of 10/12/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 800's are to be run at 5k pace. Be sure to keep these as even as you can. Find that comfortable rhythm and stay there. Marathoners must especially be sure to run these as planned. Do not deviate from your plan. This must be ingrained in your head so as not to allow any distractions from your focus pace. The 300's are good for form work, although the non-marathoners have a little more leeway in turning over to work on speed. Be to the track as early as possible to take advantage of whatever daylight we have left and besides we want to get home to watch the greatest rivalry in sports. (Yankees vs. Red Sox) Let's go Yanks! Peace, Coach TR.

(Workout of 10/07/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We'll start off by heading north on the west side. At 86th st you'll start a series of 3 lamppost pick ups with 2 recovery. (repeat 3 times) When you get to W 102nd st you'll start a 4.05 mile pick up by heading through the cut off, continue north on the east side and do two harlem loops, continue through the cut off for the third time and this time head south on the east side finishing your tempo run at E 85th st. (End of long straightaway) Jog south and go through the 72nd st cut off finishing at the statue. The tempo run should be done at half marathon pace. Lactate threshold training is one of the key ingredients in preparing for a marathon so don't take these work outs lightly. Remember to focus on pace recognition and rhythm. Use your energy wisely so that you will finish strong along the east side. The total distance is 6.75 miles. See you at Danny's, Peace, Coach TR.

(Workout of 10/05/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1200's are to be run at 5k pace, while the 300's are for form work. Keep in mind that as you approach any upcoming marathons or even half marathons, one of the keys is pace. Find a rhythm early in this work out and stay the course. Challenge yourself by being persistent in terms of running your own pace. Do not let others dictate how you are going to run or race. What's the point of making a race plan if you are not going to carry it out. Distractions are key triggers to lost focus so stay within yourself and remember that it's a long race and you will eventually be exactly where you are supposed to be.

Please be prompt as we are losing daylight so I'd like to start on time. Thanks, Coach TR.

(Workout of 09/30/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

OK, the rain is now behind us and we can get back to the business of preparing for the next five weeks--

Here goes our hill work out. I want to give credit to Stuart for this particular work out since he created this monster last year during one of my rest days.

This work out will focus on picking up on all the uphills in Central Park since you will cover them all. Start by heading south on the west side. Run smooth at about marathon pace effort until the carousel (uphill) where you will pick up until it levels out. Resume your comfortable pace (marathon pace)and complete the lower loop and head north on W 72nd st. At W 78th st. you'll pick up on the uphill until W 86th st. (reservoir entrance) Once again resume comfortable pace to W 88th st. and pick up to W 90th st. (get the idea) Run comfortably to W 102nd st where you will pick up heading north to the traffic light. Again run comfortably down the hill to 110th st. and at the lake pick up all the way the E 97th. (heading south on the east side) You'll get a long repreive as you will resume your marathon pace to the boathouse and do a short pick up to E 72nd st. For the last time you'll run marathon pace heading south on the east side (lower loop) and finish with the dreaded uphill which concludes the NYC marathon and tomorrow's work out to Tavern on the Green. Jog back to the statue where I will gladly return all the quads and hamstrings which I will collect along the way!(just kidding) Attempt to run the uphills at a sustained effort, possibly 10k pace, if you've actually memorized the cadence for this race. Otherwise just make a concerted effort to run quick and in control, not a sprint. It is important to compartmentalize the muscle groups you use when running short hill repeats as opposed to a more sustained pick up posture during a work out of this length, which is 7.8 miles. Any questions can be directed to Stuart Calderwood :) Peace, Coach TR.

(Workout of 09/28/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

OK, so it's a little longer than usual! You are in training for a marathon and if you're not, due to our new improved technology you'll be able to pull out, stay home..... nah, I'll go test my strength for those x-country races, what do I have to lose and all I have to gain is..... well, strength. That's if you run these at 4 mile pace for the first 2, then 5k pace for the final 2. Anything faster than this will be virtually impossible to sustain. Leave the 3k muscles home. See you at 6:30 sharp as we are starting on time, just like Penn Relays. Peace, Coach TR

(Workout of 09/23/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will warm-up heading East across 72nd Street. At the East Drive we will start a 1 mile pick-up heading North from 72nd Street to 90th Street. At 90th Street we will go onto the Reservoir and recover to the Northern Pumphouse. We will then start a 5K pick-up of two complete loops of the Reservoir. We will then recover for about a mile, all the way round to East 90th Street. From here we will do our last pick-up of 1 mile, still on the Reservoir, to West 86th Street. Then we will recover South on the West Drive back to the statue. Total workout 8 miles.

The first 1 mile pick-up should be done at marathon pace and treated as a warm-up for the heart of the workout which is the 5K done at half-marathon pace. The final 1 mile pick-up should be done also at half-marathon pace.

(Workout of 09/21/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Wow – what a weekend at Philly. We had numerous PR's and practically everyone ran at least a good race even by "our" very high standards. I will make announcements on time tomorrow so be ready at exactly 6:30 pm. If you ran Philly and are in recovery mode, come down and get your "props" and help me with a watch. Let me at least shake your hand. You've all made me so proud and more importantly given yourselves something to be proud of. Special thanks to Kevin Arlyck for a super job of organizing this little getaway and oh by the way, he ran a super PR. Fantastic effort by all.

The first 4, 600's are to be run at 5k pace. The final 4 at 3k pace. Philly pholks should really try to get an extra days rest and focus on Thursday night, particularly if you're marathon bound. If you decide to run, run as easy as possible and if you are tired, tight, etc., just pull out and jog. See you at the track. Peace, Coach TR.

(Workout of 09/16/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Jog across the 72nd st cut off. Pick up 1 mile heading north to E 90th st. Recover to E 97 st. Pick up aprroximately 1k heading north and through the 102nd St. cut off. Recover south on the west side to 97th st. Pick up 1k to W 86 th st. Recover to 79th st and run another 1k heading south and through the 72nd St. cut off. Head south on the east side and recover to the carousel the finish off with 3 x 3 lamppost pick ups with 2 recovery back to the statue.

The mile should be done at 10 mile pace while the 1k's should be done at 10k pace. The final lamppost's are strictly form form work. Philly racers will run the initial mile at 1/2 marathon pace, then proceed to do 3 x 1 minute pick ups and go home. Get some rest and hydrate. See you at the statue, Peace, Coach TR

(Workout of 09/14/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The Philly group should start at 5k pace for the first 2, and run the next 4-6 about 1 second quicker. The rest of you will run 5k pace for the first 4, followed by 3k pace for the middle 4, then run the last 4 at 5k pace. The philly people should focus on turnover and is just a set up so you should run comfortable, always within yourself. The group not running Philly should run the middle four with bad intentions. You want to break the pack but don't break yourself. In other words run at a slight risk pace but always remembering that your form must sustain you for the finishing drive. (Especially x-country pholks) Please continue to hydrate properly as we may continue with this warm trend. See you at the track. Peace, Coach TR.

(Workout of 09/09/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

You will do two 4 mile loops, heading north on the west side, through the 102nd st cut off and south on the east side. Complete the loop through the 72nd st cut off. Repeat same loop.

The first loop should be done at marathon pace effort, while the second loop should be 10-15 seconds per mile faster or 1 minute faster for the second loop. By now you know that the theme of pace and patience has been prevalent in our most recent work outs. This is no different except it is a little longer, which enhances your lactate threshold. This type of work out should not be done too often as it requires lots of pounding and energy. Pick your spots with these types of runs and make sure that you have enough time to recover from them. For the Philly 1/2 marathon people, this work out is a must but don't wait until sunday to do it, as it will not give you enough time to recover. See you at the statue, 7 pm. Peace, Coach TR.

(Workout of 09/07/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The meat of this work out should be done at 5k pace. Remember that the focus should be on rhythm running. Find your pace and be consistent. I know that this style of training can sometimes be boring but it is definitely an art to master and is absolutely necessary when confronted with the challenge of long races. Be patient and always look to run with as least effort as possible while attaining your goal. The final 300's will provide an avenue for you to let loose but always keep good form and be graceful. See you all at the track. Peace, Coach TR.

(Workout of 09/02/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here we go again--

Lets start by heading south on the west side to just below Tavern on the Green where you will pick up 1 mile (Stuart mile) to e 72nd st. You'll recover north on the east side up to cat hill and start a pick up of 1 1/2 miles, heading north and finishing on the west side of the 102nd st cut off. Recover south on the west side to the entrance of 84th st, where I will be standing as a guide and finish with a 2 mile pick up heading south on the west side, through the 72nd st cut off (mile split) and then head south on the east side and finish with the Stuart mile in the opposite direction. You'll finish just below tavern on the green where you started your initial pick up. The pace is as follows. The initial mile at half marathon pace, the middle 1 1/2 mile pick up at the same pace, followed by 10 mile pace for the final 2 mile pick up. It's a slow crescendo building up to an explosion, like Baldini at mile 24 in Athens (4:28 mile?) Be smart, drink plenty of liquids and stay home if you don't feel like working hard, both physically and mentally. The total distance is 6.7 miles. Peace, Coach TR.

(Workout of 08/31/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

This work out is designed to help you understand the value of pacework and rhythm running. The entire work out should be run at 5k pace. Test yourself by picking a pace and trying to stick with it throughout the entire work out. Avoid the temptation of chasing your teammates. Keep in mind that some people will be racing x-country and therefore it is not as vital for them to hit "that" pace dead on. For marathoners these types of repetitions (same interval length) are key in recognizing when you react to other's moves instead of concentrating and focusing on your effort. And although you will ultimately run faster in this work out, it will not serve you with the necessary mental focus which is required for longer races. Accomplishing your goal is all that matters. Peace, Coach TR.

(Workout of 08/26/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will head north on the west side, go through the cut off at 102nd St. and head south to the needle where you will make a U-turn and run the same terrain in the opposite direction, which means you'll run north on the east side, go through the 102nd St. cut off and head south on the west side back to the statue. This horse shoe style work out is commonly run by runners of all ability levels. It's primary purpose is to determine your pace recognition and to also test your ability at running with lactic acid. Lactate threshold training is the key component in preparing for long distance racing.

The goal to this work out will be to run at marathon pace for the first 3 1/4 miles, then knock off 10-15 seconds per mile for the final 3 1/4 miles. Obviously this classic work out can be a great physical challenge but more importantly a mental challenge. How much can you hold back while your competition seemingly runs way ahead of pace. That is your primary concern. But as was proven in the recently run Olympic marathon, patience is definitely a virtue as evidenced by the race plan carried out by Deena Kastor. For those who are planning to run the Philly half and/or NYC Marathon this is a good time to start thinking in terms of pace, patience and perseverance! OK, we'll talk more tomorrow as I'm preparing to watch Olympic athletes make history. Peace, Coach TR.

(Workout of 08/24/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1K's should be run at 5K pace.
The 600's should be run at 3K pace.

(Workout of 08/19/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Here is tomorrow night's work out for those not racing saturday. Hopefully most of you will just jump on to the reservoir and loosen up for "THE RACE". The women may want to arrange to meet with Sarah Gross and pick up your brand new racing bras (they are really slick). Whatever you decide to do, do not train hard! I suggest a 2 mile warm up followed by 4-6 straighaways. Finish with a mile warm down and get plenty of rest and hydrate properly. Visualize your race plan and in particular when you will make your move.

For those not racing you will run 3 lower loops. (5.1 miles) The first loop will be done at half marathon pace, the second and third loops at 10 mile pace. Running at a sustained pace improves your lactate threshold and tests your ability to recognize pace. As always be patient and focus on the second and third loops which will be tough both mentally and physically since we are changing gears as we prepare for longer racing, hopefully the Philly half and the NYC marathon. See you at the statue and don't forget the bats, balls, and gloves! Hopefully the weather will cooperate so that we can show our Olympic form on the baseball diamond. Peace, Coach TR.

(Workout of 08/17/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 800's should be done at 5k pace. The rest of the work out at 3k pace. Keep in mind that this work out is a set up for saturday's race so don't expend any extra energy. At this point you stand to gain very little from extra excersion so think in terms of setting a goal pace and achieving it as comfortably as possible. Focus on quick turn over without the exagerated arm pumps, in other words, "let your legs do the running". You'll have plenty of chances to use your arms on saturday, whether it's kicking on the homestretch or throwing a softball to 1st base. This downward ladder is ideal when trying to get a last minute work out that does not require extreme mental focus so have fun and show me what you got on saturday. See you at the track. Peace, Coach TR.

(Workout of 08/12/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

I'm baaaaack and I want to thank Frank Handelman and Stuart Calderwood for allowing me take some time off and relax in the beautiful beaches of Ft. Lauderdale and the Bahamas! Had a great time as I reflected on the accomplishments of this season thus far. Now it's time to make a strong run starting with the club 5 mile championship and culminate with the NYC Marathon. Here goes tonight's work out--

We will head north on the west side and start our first pick up of 1k from w 86th st. to w 97th st. Recover to w 102nd st. Your 2nd pick up will continue north up the short hill and finish downhill at 110th st. (also 1k) Recover to the e 102nd st cut off and start a pick up (heading south) of 2k to Cleopatra's needle. Recover south to e 72nd st where you will finish with another 2k pick around the lower loop, finishing at w 68th st. (approx 200 meters past tavern on the green) Jog back to the statue. The goal is to run 10k pace for the all of the pick ups. The key to this work out is to be conservative for the two 1k's. If you attack those too hard you will hard pressed to achieve the goal of running the final 2 items at 10k pace. It is a challenging work out so wait until the long pick ups before going to your tank. You should be able to run the 1k's @ 10k with minimal effort while conserving energy for the final items. See you at the statue, rain or shine. Peace, Coach TR

(Workout of 08/10/2004)

WORKOUT DESCRIPTION (from Frank Handelman)

Warm-up at 6:15. Description, etc., at 6:30.

This week we do another of the trackperson's all-time favorites - 400 meter intervals.  After the long summer of road running, we want to get a bit more speed into your legs for the club 5 mile championship on Saturday, August 21.  Again, it will be very warm and humid Tuesday, so water bottles are a must.

We will start with our 3x200 striders.  Then 10x400, with a 200 jog interval. First five at 5k pace, second five at 3k pace. Like last week, will take an extra 60 second break before starting the faster pace -- so before the 6th interval, after the 200 jog, take 60 seconds to shake out your legs and think about the different pace and get set.  We will finish with 2x200, with no timing.  Just stride out and hold form and keep upright with those arms pumping and knees lifting.

I will say a few words Tuesday (weather permitting) about pacing to try and run your fastest possible five mile.  I did mine at age 35 after 17 or 18 years of trial and mostly error.  A little advance hint - and quiz:  If you are aiming for say, a 30:00 minute five mile, do you want to run the first mile in a), 5:25 so that you can die the rest of the way and struggle in at 31:15;  or b) 6:35 so that you can fight your way back in a losing battle and do 31:10; or c) 6:00 flat on that first easier mile so that you feel under control and in a good rhythm and have a good chance to hit your goal?  All correct answers win a free lifetime subscription to your choice of NY Metro or AM New York, at your local subway station.

Finally, a few reminders -- the Fifth Avenue Mile is this Saturday - a great tune-up -- and for new members Alan Ruben will bring uniforms to sell at the workout Tuesday night.  See you tomorrow night.

(Workout of 08/05/2004)

WORKOUT DESCRIPTION (from Stuart Calderwood)

This workout is geared toward the Club Team Championships 5-Mile, which will be run on a new, hillier course this year--the Northern 5-Mile Loop. The workout is run on a loop that includes a challenging hill that's off our usual beaten path, but on a path nevertheless.

We'll warm up by running up the west side at an easy pace with three 3-pole pickups/3-pole rests on the way, starting at about 77th street. At about 83rd Street we'll get on the bridle path parallelling the loop drive and continue north to 97th Street, where we'll turn right onto a minor asphalt trail and head east. The workout begins at this point: we'll speed up to a pace perhaps 15 seconds per mile slower than marathon pace and cross the park until we reach the bridle path again, where we'll turn right. At that point, the pace should increase to a 5K-race effort as we run along the bridle path, up a gravelly section, bear right and continue alongside the Reservoir (not on the Reservoir trail) until we reach the Northern Pumphouse, where the pickup ends. We'll return to an easy jog and continue west until we're beside the Loop Drive, and then turn right (north) again. The loop will then be repeated three times. Each loop is approximately a mile long, and will go like this:

• 600m moderate (W. 97th to E. 97th);
• 400m hard uphill (W. 97th to the Northern Pumphouse);
• 600m easy (Pumphouse to W. 97th).

So, four hills total. After the fourth one, we'll recover west to the loop drive and turn left, then return to the statue at a comfortable pace. The total distance should be about 6.4 miles.

(Workout of 08/03/2004)

WORKOUT DESCRIPTION (from Frank Handelman)

Warm-up at 6:15. Description, etc., at 6:30.

This Tuesday we'll do a ladder workout -- always a favorite as it feels quicker and easier on the way down the ladder. The emphasis should be on holding pace and form, with short intervals. Start with 3x200.

Then:
400, jog 200
600, jog 200
800, jog 400, with 60 second rest after the jog (that's right, you just stand there, maybe shake your legs a bit) to get legs fresh and get your breath. And to drink water. Then
600, jog 200
400, jog 200
and finish with 3x300, concentrating on holding upright form, knee lift, and using arms to counter any leg weariness.

For the 400-600-800 going up -- 5k pace, no faster. For the 600, 400 going down -- 3k pace.

Very important -- it will be warm and likely very humid -- drink lots of water. You should have a water bottle and take sips as often as possible between intervals -- keep bottle handy by the track.

A good tune-up for the club 5 mile race on Aug. 21 is the 5th Avenue Mile on Aug. 14 - beneficial for any one, puts some quickness in your legs.

Finally - run easy Wednesday and stretch well, especially if you are doing the Thursday road workout as well.

(Workout of 07/29/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will start by doing a 1/2 mile warm up through the 72nd st cut off and back to the statue. When you get back to the statue you will proceed to do a 2 mile pick, heading south on the west side, completing the lower loop and then finishing north at the entrance on w 76 st. After this pick up, you will recover to w 82 st and proceed to do a 1 mile pick up which ends at the w 102nd st cut off. You'll recover through the cut off and start your final pick up of 1 mile heading south on the east side and finishing at w 86th st, just before the entrance to the reservoir on the south end. Continue south on the east side and go through the cut off back to the statue. The 2 mile pick up should be done at 10k pace, the mile pick ups should be done at 5 mile pace and 4 mile pace respectively. Be careful not to expend all your energy on the mile pick up along the west side. The terrain favors you particularly after w 90th st. Since it is primarily downhill the tendency is to try and run a fast split but keep in mind that you will only be able to recover through the cut off (1/4 mile) before encountering an increasingly tough last mile. This last mile should be approximately 5 seconds faster than your previous one, the difference in general terms between 5 mile pace and 4 mile pace. Be sure to hydrate as it will be a bit warm. The total distance is 10k. See you at the statue, 7pm. Peace, Coach TR.

(Workout of 07/27/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The first two 1k's should be run at 5k pace. The 400's should be run at 3k pace. The last 1k again should be at 5k pace. As we start to focus on longer racing (5 miles and up) you will be responsible for better pacing and the proper distribution of energy at given points in races. This work out will test your ability to run at a controlled pace with a small spurt in the middle which should still leave you with plenty of reserves. If the small spurt turns into a big charge you risk losing the ability to finish strong. See you at the track. Peace, Coach TR.

(Workout of 07/22/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Before I give the work out I want to ask that you please be at the statue by 6:45 pm. This change of time is necessary due to the races that will be starting at 7:10. It will allow me to give you instructions and send you to the reservoir then make my way up the west side to give encouragement and instructions (if that's possible) to racers.

Well obviously you know that the only place where we can run an organized work out without running into the mass of runners is on the reservoir. You'll cut across to the east side, head north and enter the reservoir on E 86th st (southern pumphouse) where you will continue to run counter clock wise to E 90th st. Here you will do your first pick up of 1 mile to w 86th st. After you've completed that pick up you will recover to the southern pumphouse (1/4 mile) and do 1 loop of the reservoir alternating 3 lamppost at up tempo, followed by 3 lamppost of low tempo. When you finish the loop (1.57 miles) you'll recover about a 1/4 mile back to E 90th st and do another mile pick up to w 86th st. When you finish hop out on the west side and either head back to the statue, go home or meet us at the SW corner of 110th st. (by 8:00 pm) The goal of this work out is to run the bookend miles at 10k pace. Remember that it will be hot so hydrate well and be extremely cautious of the 3 lamppost pick up as these are very enticing. Run these at a good rhythm but DO NOT pick up each one as this will wear you down and quite possibly take your sting for that last mile so be smart and alert. Keep the hands low (around the waist) as a guide. If you feel your arms pumping too much it could be a warning sign that you are running too fast. Both recovery's are short so that won't help much. See you all at some point and good luck to all racers. And keep in mind that weather will play a major role tomorrow as it will be steamy. Peace, Coach TR.

(Workout of 07/20/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1k's are to be done at 5k pace, the 600's and the 400's at 3k pace. Not much trickery here. Be solid and consistent early and run 2-3 seconds faster than your initial 1k pace for the rest of the work out. Remember that we are now preparing for "The Clubs Champs" in August which is a 5 miler. This does not mean that you should not race 5k's, in fact I encourage it. It just means that the focus will shift a bit from working on running anaerobically to being a little more efficient. The 400's should still be run on the balls of your feet to maximize turnover. For those racing on thursday I recommend that you run 4 miles total, after 2 miles you can run 6 straightaways or increase pickups from 50 meters to 150 meters if on the roads. Try to stay on soft surface as you want bouncy legs on thursday, less pounding on the quads is highly recommendable, particularly this close to the race. You can also come and help time your teammates if it's convenient. I may be able to give you last minute instructions. Peace, Coach TR.

(Workout of 07/15/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The work out will head north on the west side. At W 86th street you will start a series of 3 lamppost pick ups with 2 recovery. Repeat 3 times. At W 102nd st you'll pick up through the cut off and head north on the east side finishing at the hanging traffic light by the skating rink. Recover to 110th st where you will start your 2nd pick up to the W 102nd st cut off. Recover through the cut off and head north again and at the first traffic light you'll start your 3rd pick up to 110th st. You'll recover up the hill and at the traffic light at the peak of the hill you'll start your 4th pick up heading south and finishing at W 97th st. Recover to W 90th st and start your final pick up which will end at W 86th st. (entrance to the reservoir) From here you can jog back to the statue.

As you can clearly see we will be covering most of the terrain for next weeks 5k. Take advantage of this fact and be sure to visualize where you want to make moves and also how much effort will be required for your calculated game plan. The race will be entirely run on drastic terrain changes so make sure to change stride length and rhythm according to terrain. Remember that down hill running requires longer strides, slightly longer arm pumps, whereas uphill running requires shorter strides, quicker arm pumps. To be in good rhythm with the terrain your breathing pattern should also change from longer breathing intervals for down hill running and shorter quicker intervals for up hill running. We'll cover a wide range of muscle groups so be prepared for change plenty of gears. Total mileage is 10k. See you at the statue, 7pm. Peace, Coach TR.

(Workout of 07/13/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The goal for the 800's will be to run the first 2 at 5k pace, followed by the middle 2 at 3k pace, then the final one at 5k pace. The idea behind running 3k pace for the 3rd and 4th 800's is to give you the ability to make a mid race surge where you will be required to judge how much energy to use, while at the same time conserving enough to finish strong. Remember that when you surge for the purpose of breaking away from a pack it must be a concerted strong effort. It's ok to hammer mid race as long as you are aware that you must distance yourself enough to give you an edge going into the final stretch drive, at which point it is incumbent on your competition to try and make back ground while you conserve for the finishing kick. This is where those final straightaways come in handy. You will run these on your toes and deliver the knock out blow. 4 laps of straightaways will net you 8 x 100 so be careful not to run these as Maurice Greene would because he only has to run one, not 8! The key is to run fast and in control as your change of cadence can be a message to the enemy that you still have one more gear. It can often frustate an oncoming runner who may think that you have no reserve. If all fails, at least a dignified stance can win the day. Peace, Coach TR.

(Workout of 07/08/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We'll start by heading north on the west side. At w 86th st. you'll start your first pick up of 1k to w 97 st. Recover to w 102nd st. Start your 2nd pick up of 1k heading north over the harlem hills and finish at w 110th st. Recover to the second traffic light (past the ice skating rink) and start your third 1k pick up through the 102nd st cut off and head north finishing at the top of the hill. (traffic light) Recover down the hill and at 110th st. you'll start your final pick up of .8 miles heading north and through the 102nd st. cut off finishing on the west side. Once you've finish this final long pick up you'll recover due south to w 90th st. where you will finish off with a series of 3 lamppost pick ups with 2 recovery. Repeat the sequence three times and finish at the statue. The 1k pick ups and the final .8 should be done at 10k pace. Keep in mind that the terrain will vary with each pick up, culminating with a final pick up which is primarily uphill. The challenge is to find a nice comfortable rhythm which will allow you to interchange different muscle groups as you progress through the work out. The final lampposts will be primarily for form as you will be experiencing some lactic acid build up. Hydration is at a premium at this time of year so always consume plenty of fluids throughout the day. The total work out is 10k. See you at the statue at 7pm. Peace, Coach TR.

(Workout of 07/06/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The goal for the work out is to run each set quicker than the previous one. So we'll start off by running the 800's at 5k pace. The 600's should be at 3k pace and the 300's at mile pace. Although each set decreases in distance it will be harder to accomplish your goal because you will have to run faster and have less rest relative to the first set. Remember to be precise with regard to pace especially for the first three items. The 600's and the 300's should be on your toes with good form. Also remember to hydrate consistently as the heat is hear to stay. Peace, Coach TR.

P.S. - We are going to go to Two Boots tomorrow after the work out for a bite to eat and some socializing. It is also a good time for Q and A regarding training, short or long term. Hope to see you all there!

(Workout of 07/01/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The entire work out will take place on the reservoir. Here are the details--

Head north on the west side and jump on to the reservoir at W 86th st. Running counter clock wise, you will start your first pick up of 1 1/4 miles at the southern pumphouse and finish back at 86th st. You'll recover to E 90th st, (approx. 1k) where you will do your 2nd pick up of 1 mile back to W 86th st. You'll recover approximately 1/4 mile to the southern pumphouse and start your 3rd pick up. This one will be a 3/4 mile and ends at the northern pumphouse. You'll complete the loop back to W 86th st for a full 3 loop work out and jog south to the statue. The pick ups should be run at 10 mile pace for the first one, 10k pace for the second one and 5k pace for the 3rd one. As you can see you will be expected to pick up the pace for each one. The up side is that each pick up is shorter by a 1/4 mile than the previous one, giving you a mental lift. This will work if you are diligent early, so it is vitally important that you be patient and run 10 mile pace for the first pick up. Remember that your recovery is very short after the second pick up so don't underestimate the value of running smart. See you at the statue. Total distance is 6.4 miles. Peace, Coach TR.

(Workout of 06/29/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

As you can see there will various points where you will switch gears. This type of speed play is essential for short racing -i.e.-5k's. The reason it is essential is that it allows you to make short quick moves, then settle back to your race pace. Although I would prefer to see less moves and instead one solid move, there are instances where this type of racing strategy can be to your benefit. In any case, it's better to be prepared in case you are chasing a pack and need to switch gears to set up a strong finish. Bear in mind that the recovery is consistent at 200 meters. This I've done purposely so that you'll be honest during the longer pick ups. Weather plays a role also, so be precise when making quick moves to reel in a pack. Don't extend the pick up too long or you'll wind up burying yourself and depleting important reserves for the finishing stretch. The 300's are for form work which is required when racing with lactic acid build up. Always remember the key to establishing a mental edge on the competition, particularly when the going gets tough is to run with dignity, these 300 are for assimilating this much needed posture. See you at the track, Coach TR.

(Workout of 06/22/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The first 3 items should be done at 5k pace and the final four items at 3k pace. This work out is similar to thursday's work out in that you'll run progressively shorter items, allowing you to build speed and confidence. As you progress through this work out you will have the chance to be less efficeient and focus on running on the balls and toes of your feet. Be conscious of this effort particularly on the shorter items. Remember that 5k racing requires more speed earlier in the race so you will have the opportunity to run at a higher heart rate which is a key essential in 5k racing. As always, focus on form, as running fast without form will get you by in a work out but will eventually wear you down as you expend more energy. In a race situation you will not have the opportunity to recover so always keep this in mind. See you at the track, Coach TR.

(Workout of 06/24/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Head North up the West Side. At the grating at 88th Street start a 3 mile pick-up continuing North through the Northern hills and South on the East Side to the Hamilton Statue (close to the Metropolitan Museum). Recover South. At 72nd Street start a 1.5 mile pick-up continuing South through the lower loop and at 72nd Street on the West Side continue 150 metres North. Coach Tony Ruiz will be at the finish point.

The 3 mile pick-up should be done at half-marathon pace and the 1.5 mile pick-up should be done at 10K pace.

(Workout of 06/17/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will start by jogging through the cut off and head north on the east side. At the needle you'll start your first pick up of 1 1/2 miles. You'll continue north and go through the 102nd st. cut off, finish at the west side of the cut off. Recover south to W 88th st. The second pick up will be 1 mile from the grating on W 88th st. back to the statue at W 72nd st. You'll recover south on the lower loop to just below tavern on the green where the "S" is. From there you will do your final pick up of 1/2 mile. To your left there are markings of 1/4, then 1/2 miles. You'll complete the loop for a total of 5.7 miles. The first 2 pick ups should be done at 10k pace, while the last pick up should be done at 5k pace. The terrain on these pick ups are primarily flat and down hill so you should be able to run these fairly quick, but be smart as it will be quite hot and as always hydrate prior to the work out, See you at Danny's at 7pm. Peace, Coach TR.

(Workout of 06/15/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

These 400's will be broken down into three sections, the first 4 will be done at 5k pace, the middle 4 at 3k pace (2-3 seconds faster than 5k pace) and the final 4 will be 1 second faster than the preceeding one. eg- if you ran 75 seconds for the middle 4, then you will run 74,73,72,71 for the final four.

This type of work out will force you to be patient early on as the key is to be able to run faster as you are getting more and more fatigued. It is a test of mental toughness combined with discipline. Of course it can be done but you'll need plenty of intestinal fortitude and smarts. As a guide try to run on the balls of your feet for at least the first eight and then finish off on your toes for the final burst of speed. And as always, remember to hydrate properly during the course of the day as lactic acid will develop at high levels. See you at the track, Coach TR.

(Workout of 06/10/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We are going to do a 6 mile loop heading north on the west side and complete an entire loop of the park. The work out will consist of fartlek type running so bring your watches as you will be responsible for your running time. Fartlek running is timed in minutes while you also recover in terms of minutes. We will do pick ups of 2,4,6,6,4,2 (minutes) and recover half the pick up time. Eg.- 2 min pick up with 1 minute recovery. You will continue the same pattern for each pick up. Eg.-6 minute pick up with 3 minute recovery. The goal is to run at a consistent clip for each pick up. If you are adept at pacing then your goal should be 5k pace for each pick up. Each group will have designated captains who will be responsible for regrouping. As a matter of caution one person should not lead each pick up, in fact I highly recommend that each one be led by a different person. This reduces the burden on one individual and makes for a more interesting and efficient work out. See you at Danny's and remember to hydrate at regular intervals during the day. Peace, Coach TR.

(Workout of 06/8/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 800m should be done at 5K pace, all other intervals should be at 3K pace.

This workout is a set up for the 10K races on Saturday so resist the temptation to run faster than the pace guidelines.

(Workout of 06/03/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Hopefully we will avoid thunder and lightning so that we can run a much needed work out. I know you are all obsessing after Tuesday's cancellation. So here it is--

We'll start be going through the 72nd street cut off. We will do a 1 mile pick up from E 72nd St. heading south on the lower loop to just below tavern on the green. We will recover back to the statue and start a 3 mile pick up which will go through the cut off and head north on the east side. Continue north to the 102nd st cut off and go through, then head south finishing at W 88th St. (grating) After you have finished, recover to the reservoir and jog to E 90th St where you will conclude the evening's work with another 1 mile pick up back to W 86th St. Jog back south to the statue. The 1 mile pick ups are to be run at 10k pace while the 3 mile pick up should be at half marathon pace. For those who are focusing on next week's 10k, this is a must work out. The total distance is 7.27 miles. See you at Danny's @ 7 pm. Peace, Coach TR

(Workout of 06/1/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The goal will be to run the first three, 800's at 5k pace, then after the 400 jog you'll run the final three at 3k pace. It will be warm tomorrow so be sure to continue hydrating and be a bit cautious early on so that your body will respond favorably for the final three. As a goal try to run the second half of this work out 2 seconds per quarter faster than the first half. (Eg.- if you run 2:50 for the first three, then you should run 2:46 for the second three) If you can accomplish this on a hot day it is sure to boost your confidence for the hot days that are sure to come. See you on the track. Peace, Coach TR.

(Workout of 05/27/2004)

WORKOUT DESCRIPTION (from Stuart Calderwood)

For people who plan to race the next goal race--the Ridgewood 5K--on Monday, this workout is designed to be run at a moderate effort only. For those not running the race, the pace will be quicker.

We'll start by running up the West Side to the 86th Street entrance of the Reservoir; on the way, starting at the drive that enters the park from Central Park West at about 77th Street, we'll do three pickups of 3 lampposts with 2-pole jogs between them. On the Reservoir, at about five yards past the 86th Street entrance, is the Reservoir lap's 1-mile mark (the measurements start at East 90th Street). At that mark, start a 1/2-mile pickup to the 1 1/2-mile point (marked on the curb about halfway between the start of the East Side straightaway and the East 90th Street entrance). Jog to the second (westernmost) of the two Northern Pumphouse buildings, and start a 3/4-mile pickup to the middle of the Southern Pumphouse cement area (under the big clock). Jog to the East 90th Street entrance, and start your last measured pickup: another 1/2-mile, to the first Northern Pumphouse building, on which "1/2 Mile" is marked on the wall facing you just before the stairs. Recover to the 86th Street entrance, and then run one lap of 10-pole pickups with 5-pole recoveries, completing your thirds lap of the Reservoir (4.73 miles), and run back to the Webster statue at a moderate pace. The workout total is 6.33 miles.

For the Ridgewood runners: the first two reservoir pickups should be run at approximately 10K pace. On the third pickup, use the half-mile as practice for starting your 5K race: try to hit exactly the pace that you'd want to run. For example, a runner shooting for a six-minute-pace 5K (18:36) would try for a 3:00 half-mile. Then, run the lap of 10-pole pickups at a relaxed-fast pace, slightly slower than the 5K pace that you just ran for the last 1/2-mile. You should feel no more tired at the end of this lap than at the start of it.

For the non-racers: run all three longer pickups on the Reservoir at 5K pace, and then run the 10-pole pickups as you would a set of 3x300 at the end of a track workout: a solid effort; faster than the other pickups, but no sprinting (or racing) allowed. Concentrate on form, like the "finishing speed" practice in those track 300s.

(Workout of 05/25/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 600's should be run at 5k pace. The 400's at 3k pace and the 300's are for form work. As you can see the length of the intervals tonight are shorter than usual. This will allow you to run slightly quicker than what you are used to. We are focusing on turnover but be aware that the recovery is only 200 meters or less for the entire work out. This will give you enough time to recover but will take a toll as the lactic acid builds. It is important to run in control as you start to build lactic acid, as will be the case in most 5k races. As always finishing speed in the 300's are important particularly in short races as you will need to maintain optimal effort throughout. Never get flustered during shorter races, instead focus on proper form which consist of more of an upright posture. Remember to run on the balls of your feet, although it is less efficient, it produces better turnover and forces you to exercise the muscle groups which are most essential in shorter races. Peace, Coach TR.

(Workout of 05/20/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We'll head north on the west side. At W 84th you'll pick up 1 mile to W 102 St. You'll run this pick up at 10 mile pace. Recover north on the northern hills to 110 St. We will regroup and do our hill repeat work out which will consist of 3 long hills and 3 short hills. The long hills start at 110 St and finish at the crest of the hill. After the 3rd hill you will recover down the short hill which heads south on the west side. We start the short hills at W 102 St. and once again finish at the crest of the hill. Always recover back to the starting point. The 3 long hills are approximately 600 meters and the shorter ones are approximately 400 meters. Run with a slight lean, try to lean from the ankles as apposed to bending your back and as you finish increase knee lift so your form is more upright. After you have done the hill repeats jog south on the west side and slowly increase your pace back to the statue. See you at the statue @ 7pm. Peace, Coach TR.

(Workout of 05/18/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

This work out has 2 key elements, the bookend miles which should be run at 5k pace. The 400's are for subtle gear changes which should be run 2 seconds faster than your 5k pace. This style of work out forces you to pick up but also keeps you honest as you will have to run a solid mile at the end. Keep in mind that as you approach 5k racing you will be responsible for a quick start but must sustain the pace. Margin for error must be kept at a minimum so be aware of pace. While most 5k's require a quick start keep in mind that a strong finish is needed also. Usually you can make one or two moves, preferably at mide race to secure positioning for a strong finish. Since most runners have a tendency to go out harder than they should, you will be able to make a subtle mid race move and reel in these rabbits, then you can unleash an extended move which often times only requires that you hold pace as the field will come back due to lactic acid build up. Remember to hydrate properly and run on the balls of your feet to maximize speed and have a more upright posture. Peace, Coach TR.

(Workout of 05/13/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The meat of the work out will be 2 x 2 miles. The first 2 mile pick up will start right at the statue. You will start by going through the 72nd St cut off head south on the lower loop and complete the loop finishing at E 72nd St. You will recover north on the east side to the Hamilton statue. The second 2 mile pick up starts here and heads north on the east side to the harlem hills where you will finish at the top of the 110th St hill. (the traffic light at the top of the long hill) You'll continue south and recover to W 97th St. Finish up with lamppost pick ups of 4, 3, 2, 1 with 2 lamppost recovery. The goal is to run the first pick up at half marathon pace, then do the second 2 mile pick up at 10 mile pace. The final lampposts should be run at increasing speeds as each one is shorter than the previous. Be sure to focus on running these on the balls of your feet so you can become accustomed to using these muscles during shorter races, primarily 5k's and 4 milers. Spot check your form as you get quicker. Be quick but smooth. The total work out is 6.6 miles. See you at the statue, Peace, Coach TR

PS - My new email address is coachtruiz@aol.com. You're welcome to email me for race tips or general questions.

(Workout of 05/11/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The goal of the work out is to run the first 2, 600's and the first 800 at 5k pace. The second 800 and the last 2, 600's should be run 2-3 seconds faster per quarter. The final 300's are basically a form check. Although you will run these faster than your 600's keep in mind that you must focus on good turnover which means running on the balls of your feet. Do not focus on speed but instead focus on running quick without form breakdown. Also remember that 5k running requires you to go out faster than what you are used to, so it is important that when lactate sets in you are prepared to slow down less than your opponent. This means maintaining and not necessarily picking up the pace until you are ready to kick. Be very cautious as the warmer weather will have extreme effects until our bodies adjust. Concentrate on having consistent efficient work outs and conserve the reserves for racing. See you at the track. Coach TR.

(Workout of 05/06/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

As I mentioned earlier this week, the theme for the week is Roger Bannister's accomplishment of 50 years ago which was to break the 4:00 minute barrier for the mile. Fortunately for us it falls on a Thursday which is appropo considering that we're a running club who appreciates the physiological tendencies of peak performance and optimal running. With that in mind and after some creative thinking I thought it appropriate to give a work out which would celebrate this great achievement and at the same time challenge your physiological limitations.

The work out will consist of 4 x 1 mile. (get it; 4:00 minute mile) If I had my druthers I would have given you a .99 for the last mile so you could log it as a 3.99 mile pick up or just under 4. Either way, here goes--

We'll head south on the west side to just below Tavern on the Green, where you will do the Stuart mile. This ends at aprroximately the E 72 st entrance. You'll recover through the cut off and at the statue you will do mile #2, which will head north on the west side to the grating on W 88 St. From here you'll recover to W 97 St. (where the traffic flow is below you and to your right) Start pick up #3 heading north and through the 102nd St cut off then head south to E 95 St. After you finish,
recover to E 90 St. Here you will start pick up #4, continue south on the flats and then finish with an exhilarating downhill to E 72 St. Jog through the cut off back to the statue. The goal pace should be 10k pace for the first 3 mile pick ups and 5k pace for the last mile. Keep in mind that although you will be challenged, particularly on the 3rd mile pick up, your final stretch mile is on flat and downhill terrain so you'll be rewarded for your efforts. As you approach that last mile gasping for air, keep in mind that 50 years ago another athlete made it possible for us to dream the impossible dream. Thanks Roger, you were superb that day. You made the history books and we will always remember that final stretch as you reached immortality, gasping for air and pushing the physiolocal limits with your final burst! Peace,Coach TR.

(Workout of 05/04/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The first four 400s should be run at 5k pace, the middle 400s should be at 3k pace, and the final mile is in honor of the great Roger Bannister so run as fast as you can after 8 x 400s. Actually a strong 5k pace will do. For those who are not aware almost 50 years to the date, Roger Bannister became the first man to break the 4 minute mile. It was a great moment in history and deserves all the press it is receiving. Peace, Coach TR.

(Workout of 04/29/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight we will do an old classic style work out in the form of a horseshoe. This style of work out is designed to test your ability to pick up your pace on the way back home. These lactic threshold work outs are extremely valuable although a bit boring. This is a "down and dirty" type work out or grit work if you like.

Head north on the west side through the 102nd st cut off and head south on the east side all the way to the needle. Get your split and make a U-turn and run the same terrain in the opposite direction. The goal is to run the 2nd half 15 seconds per mile faster than the 1st half. As a guide you can shoot to run the 2nd half at half marathon pace. The total work out is 6 1/2 miles. See you at Danny's, 7 pm. Peace, Coach TR.

(Workout of 04/27/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

This work out is intended to address your attention to your ability to sustain a desired pace. I would recommend 5k pace. Run as evenly as possible although it's preferable to run each one faster than each one slower. Another important aspect of same length interval training is your ability to find a "groove" or rhythm and stay there despite moves that are going on around you. Stay focused on your goal and don't be baited into running another's pace. Remember to continue to hydrate as the weather will soon become a factor in races. Develop a good habit now rather than later. See you at the track. Peace, Coach TR.

(Workout of 04/22/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will start by heading north on the west side. At W 86th St. you'll start your first pick up of 1k to W 97th St. You'll recover a 1/4 mile to W 102 St. You'll pick up another 1k heading north and finishing at the northernmost tip of the park.(110 St.). At this point you'll recover to E 102 and start your third pick up which will take you through the cutoff and heading north, you'll finish at the top of the hill. (half mile) (traffic light) Recover down the hill and at 110 St. you'll pick up to the cut off and through it, finishing back at W 102 St. It's approximately a .8 pick up. Once you have finished this, you'll recover to 90th St and finish off by doing 3 x 3 lamppost pick ups with 2 lamppost recovery. Jog back to the statue. All of the pick ups should be done at 10k pace. The finishing lampposts are primarily for form and are useful in learning how to run while tired. The total mileage is 10k. See you all at the statue, 7 pm. Peace, Coach TR.

(Workout of 04/20/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 800s should be run at 5k pace while the 400s should be run at 3k pace. Remember to warm up well and allow yourself at least 2-3 intervals to make the appropriate stride adjustment from indoor running. Also keep in mind that most of you are on schedule to peak for 10k racing in June so be patient as you do not want to peak early. Also start to hydrate properly as the warmer weather patterns are looming and with it comes the possibility of dehydration. Spring and summer racing is a great opportunity to focus on your 5k to 10k racing abilities. Even marathon bound athletes would be wise to improve their 5k-10k range as this can be key to racing the "longer" races with greater efficiency. See you at the track. Peace, Coach TR.

(Workout of 04/15/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

This is a moderate-effort workout compared to last week's. It's geared for the 5K-to-10K events that many of us will race in the summer months.

Start running south from the Webster statue at an easy pace. At the starting "S" of the Stuart Mile, begin a series of three 3-lamppost pickups with 3-lamppost recoveries as part of your warmup. Recover to the 72nd Street Transverse on the east side, then start a 2-mile pickup at approximately 10 seconds slower than 10K pace. Get your 1-mile split at East 90th Street and adjust your pace if necessary (keeping in mind that the first mile goes up and the second mile goes down), then finish the pickup at the west end of the 102nd Street Transverse. Recover to the grating at about 88th Street on the West Loop Drive, then start a 1-mile pickup at 10K pace back to the statue. Recover south to the "S," and repeat the series of three 3-lamppost pickups as finishing-speed practice. Then recover by finishing the lower loop through the 72nd Street Transverse and back to the statue.

The hardest effort should be reserved for the 2-mile pickup; the 1-mile should be relatively easy because of the general downhill--but keep to the 10K pace if possible--in other words, run easier than you think your 10K pace should feel and you'll probably hit it.

For those racing the Niketown 4-mile on Sunday: run the first set of lamppost pickups, then run at a comfortable pace up Cat Hill and through the Delacorte Oval to the West Side. Run north on the West Loop Drive until you encounter (a) the 88th Street grating or (b) your usual group, whichever comes first. Turn around and run with the group--either the whole mile or part of it--back to the statue, and then run the lower loop with the lamppost pickups again.

(Workout of 04/13/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

This workout will be at the Armory.

The 1200's should be run at 5k pace. Try to be as precise as possible so that you have the proper energy levels for the 800's and final 300's. The 800's are to be run 2 seconds faster per 400 than your pace for the 1200's. The last 3 items (300's) are for form work. Remember to always try to use higher arm pumps but avoid "flailing." This only serves to break down form and plus you look ugly. At the very least look good and have dignity! Peace, Coach TR.

(Workout of 04/08/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight's Road Workout at 7PM:

Warm-up from the Daniel Webster Statue, through the 72nd Street cut-off to East 72nd Street.

Pick-up from the "S" at East 72nd Street, head south on the East Side to the "S" just below Tavern on the Green for a 1-Mile pick-up.

Recover back to West 72nd Street.

Begin a 4-Mile pickup. Run from West 72nd Street north to West 102nd Street, through the cut-off, south on the East Side to East 72nd Street, through the cut-off back to West 72nd Street.

Recover south to the "S" just below Tavern on the Green.

Begin a 1-Mile pick-up to "S" at East 72nd Street.

Recover back to Daniel Webster Statue.

Both 1-Mile pick-ups should be done at 10K pace. The 4-Mile pick-up should be done 10 seconds slower than your Half-Marathon pace.

Total workout distance: 7.4 Miles

(Workout of 04/06/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The first 1k should be run at 5k pace. The first 3, (600's) are also to be run at 5k pace, then we'll pick up for the last 3, (600's) at 3k pace. The final 300's should be used for form work. Remember that the recovery will be relatively short so make sure to map out a plan that will allow you to run strong and efficient. You should not be running these all out. This type of effort will not help you to improve your VO2 max, in fact it's best to limit your effort to the pace which I've given you. See you at the armory. Peace, Coach TR.

(Workout of 04/01/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight's work out will be cancelled due to the fact that it is......April foooools. You're really a fool if you think I would cancel just because it's April 1st. Here goes--

We will do one 6 mile loop, head north on the west side. At W 90th St. you will start a series of lamppoat pick ups, 3 on 2 off. Do this three times. When you are done you will continue north to the Harlem hills. At the Traffic light at the peak of the hill you will start a tempo run of 4 miles. You will complete the harlem loop, head south on the east side and and continue to the lower loop and finish at the statue. (Danny's) The goal is to run this tempo run at half marathon pace. No tricks or confusing terrain, just simple, solid tempo running, which simply means that you find a pace which feels comfortable and enjoy the ride. See you at 7pm. Peace, Coach TR.

(Workout of 03/30/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The intrasquad relay will consist of 5 members per team, with distances ranging from 200 meters to the mile.

After we are finished with the competition, we will run an abbreviated work out which will consist of 6-8 quarters. (400 mtr) The recovery will be 200 mtrs. These should be run at 3k pace.

Immediately after he relay has been finalized we will proceed to the work out. Bring your racing shoes as the relay will be fierce. Remember to get to the Armory in time to warm up and stretch. See you at the track. Peace, Coach TR.

(Workout of 03/25/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Marathoners, are you ready to go! No, you say? Well here's one that will get you ready! It's your last chance to get a good solid quality work out so come prepared to jam:

We'll first cross through the cut off and do the stuart mile starting at E 72nd St. and finishing just below tavern on the green. Use this first pick up to judge pace and effort which will be half marathon pace. Recover north back to the statue, (W. 72nd) where you will start your second pick up. (5k) You'll go through the cut off, head north on the east side and continue north on the harlem hills finishing at the cut off at W. 102nd St. Once again at half marathon pace. Recover south to the reservoir, where you will once again run approximately a 5k pick up or 2 laps of the reservoir, (actually 3.14 miles) at half marathon pace. After completing this you will head south back to the statue for a total of 9.65 miles.

Remember to set the tone early by running that first mile at half marathon pace, which will set the tone for the next two pick ups. This work out stresses discipline, (first mile) pace, (both 5k's) and mental preparation (length of work out) so bring your hard hat. As my mentor would say — It's time to jam mon'; we be jammin' tonight; da harder dey come, the harder dey fall one and all. Marley lives! Peace, Coach TR.

(Workout of 03/23/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1k at the begining should be run at 5k pace. The next two 600s also should be at 5k pace. Then the plot thickens as you should run 3k pace for the 300s and the final two 600s. Mid race acceleration is the focus of this type of work out, with a particular interest in seeing how disciplined you can be on the 300s. Remember that the rest after the 300s is relatively short and will not allow for full recovery so be aware of pace because your final two 600s should be run at the same pace as your 300s! I'll admit, it's not easy to hold back when intervals are so short but ultimately you are primarily training for mid to long distance races so you must have some restraint, even as you are in attack mode. Always keep in mind that when you hammer the opponent, the goal is to put them away and keep them away so the last two 600s will give indications of whether or not you worked too hard or have enough to finish them off.

Reminder to trackies, roadies and anyone else who may be interested: Next week will be our annual intrasquad relay. 5 persons to a team, distances vary from 200 mtrs up to THE MILE. It'll be fun as always but even better, it will be competitive. See ya at the track, Peace, Coach TR.

(Workout of 03/18/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Hello orange--

Rain, sleet, or snow, we'll attempt to run a work out tomorrow. If the snow predictions are accurate then we'll do an easy jog, if possible. This is the work out either way.

We'll head north on the west side. At W 88th St. (the grating) we'll start our first pick up which will be 2.5 miles. We'll head north, through the 102nd St. cut off complete a nothern hill loop, continue through the cut off again and finish heading north on the east side at the first traffic light. you should run this pick up at 10 mile pace. Recover the rest of the harlem loop until you get to the traffic light at the top of our long pick up hill. From here you will do a 2 mile pick up back to the statue, once again at 10 mile pace. The entire work out is exactly 10k, keep in mind that 4 1/2 of these will be at 10 mile pace so be frugal in terms of energy distribution especially the initial mile of the first pick up. Lets hope the forecast is wrong or at least gives us a break, at least until, saaaay 8:30 pm. See you at the statue. Peace, Coach TR.

(Workout of 03/16/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

This type of work out - i.e, same interval length - is designed so that you can test your ability at pacework. Finding a rhythm early and being consistent is at the core of this style of training. For marathoners in particular, it is of the utmost importance as you near race day to have an idea of what it feels like to run comfortably and what your energy expense allowable will be. In this case, if you break down your energy expense wisely you will hopefully expend 15% for each 800. That leaves you with 10% for the final 200s. Of course this takes practice and discipline. For those who are not concentrating on the marathon, you can play around with the 800s in terms of pace, but be sure to have enough energy to run the last two at the average of the previous four. In other words if your average for the first 4 is 2:55, then your last two should be as fast or slightly faster. This will give you confidence that when it's time to hammer you will be ready for the challenge, and in a shorter race you must always find an extra gear.Keep this in mind as you assemble your approach. The final 200s are basically form work and will test your ability to run quickly without losing dignity! See you all at the track. Peace, Coach TR.

(Workout of 03/11/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight's workout will be 3 times 1.5 mile pick-ups as follows:

Head North from the statue to 84th Street where we will regroup.

1.5 mile pick-up will be South from 84th Street, back to the statue, across the 72nd Street cut-off and North up Cat Hill finishing at the needle.

Recovery will be continue North to the bottom of the Reservoir, West across the Reservoir exiting at 86th Street on the West Side and then heading South back to 84th Street.

1.5 mile pick-up will be done three times.

Recovery after the final 1.5 mile pick-up will be u-turn at the needle head South down the East side and across the 72nd Street cut-off back to the statue.

Pace will be as follows:

For those people training for a marathon 1.5 mile pick-ups should be done at 10 mile pace and recovery at Marathon pace.

For those people focussing on shorter distances (5K-10K) 1.5 mile pick-ups should be done at 10K pace and recoveries should be full recoveries.

Total workout distance 7.4 miles.

NOTICE: The first two recoveries across the Reservoir will be against the general flow of runners so please run in single-file with great care. Alternatively you can recover across the bridle path but the lighting may be bad.

(Workout of 03/09/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

(Workout of 03/04/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Head north on the west side. You'll begin a 2 mile pick up at the statue and go through the 102nd st cut off. Recover south on the east side to E 90th st. You'll pick up from here heading south, cross 72nd st and complete the 2 mile pick up at the start of the stuart mile, (lower loop) just below tavern on the green. You'll recover north and go through the 72nd st. cut off. You'll finish with a mile from E 72nd, once again, the stuart mile, which finishes just below tavern on the green. The first 2 mile pick up should be at 10 mile pace, the second 2 mile pick up should be at 10k pace, especially since the terrain is favorable. (mostly flat and down hill) The final mile pick up should also be at 10k pace. Please start to make a concious effort to consume more liquids as this weather has been a bit warmer than expected, it's a good habit which should be part of your training regimen. The entire work out is 6.8 miles. See you at the statue. Peace, Coach TR.

(Workout of 03/02/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

1200m intervals should be at 5K pace.
800m and 400m intervals should be at 3K pace.

That is the 800m and 400m intervals should be about 1 second per lap (200m) quicker than the 1200m.

(Workout of 02/26/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

If you are racing the Snowflake 4 miler on Saturday do not do this workout - do 4-5 miles of easy running with 2 sets of 3x3 lamppost pick-ups, 2 recovery.

This workout is designed for people on the Marathon program track.

Start at the statue with a 2-mile pick-up heading south for a complete lower loop and then heading North at the statue to 76th Street. Recover to the reservoir at 86th Street. Pick-up a complete loop of the Reservoir. Recover to East 90th Street on the Reservoir. Final pick-up is 1-mile on the Reservoir finishing at West 86th Street. Recover back to the statue.

2 mile and 1.6 mile pick-ups should be done at 10 mile pace. 1 mile pick-up should be done at 10K pace.

Total workout distance 5.8 miles.

(Workout of 02/25/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

This workout is a set up for the Snowflake 4 miler on Saturday. The 600's should all be done at 5K pace. The 300's are for form and finishing speed.

(Workout of 02/19/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Head North up the West side. At 86th Street start a series of 3 lampposts on, 2 off, three times. Continue heading North, at 102nd street cut-off start a 2.8 mile pick-up of two Northern hill loops at 10 mile pace. Recover South on the West side to the grating at 88th street and finish with a 1 mile pick-up back to the statue. Total workout distance 6.2 miles.

If you are racing Saturday just do the lamppost pick-ups and then complete a 4 or 5 mile loop at an easy pace.

(Workout of 02/17/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Tonight's workout will be 6-12x400m as follows:

12x400m for people on the 10K training cycle (not racing this weekend). 1st 6 at 5K pace, 2nd 6 at 3K pace.

8-12x400m for people on the marathon training cycle (racing this weekend). All at 5K pace.

6-8x400m for people track racing. I will give you specific instructions about number and pace.

(Workout of 02/10/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1k's should be done at 5k pace, while the rest of the items should be done at 3k pace. People racing on Thursday should be extremely cautious. consult me prior to the work out so I can give you individual instructions, depending on race schedule. The worm has arrived. See you at the track. Peace, Coach TR.

(Workout of 02/05/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

We will do two 4 mile loops. Head north on the west side, go through the cut off at 102nd st. Head south on the east side and go through the 72nd st cut off. Repeat, with the 2nd loop between 45 seconds to 1 minute faster than the first. A good guide would be to run at marathon effort for the 1st loop, then half marathon pace for the 2nd loop. The whole key to this work out is to be patient. Hold back, hold back, then gradually increase the pace after the first loop. This type of training will obviously test your patience and give indications of pace recognition. To be honest, I hated this work out, it was my least favorite but when I mastered it, I bacame a much stronger and confident runner, you will too! Peace, Coach TR.

(Workout of 02/03/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 1k should be at 5k pace. The 600s and 400s at 3k pace. The 200s at mile pace. Be cognizant of your form, especially on the 200s. While you're expected to run fast do not lose your form. Also be careful not to run too quickly in the 400s, as you'll want to reserve some turnover for the 200s. Make sure to get some good stretching for this work out as you'll be changing gears and want to limit the possibility of injury. See you at the track. Peace, Coach TR.

(Workout of 01/29/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Thursday's workout is definitely on.

Coach Tony has a couple of workouts in mind and will make his final decision based upon the road conditions just before the workout.

He is hopeful that a 'normal' Thursday night workout will be possible.

(Workout of 01/27/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Numbers 1-4 should be at 5k pace, from 5-8 should be done at 3k pace. The 300's are form form and finishing speed. After the work out we will be going to Coogan's to wish Jerome the best as he is leaving us to go back home. Jerome will be sorely missed as he embodies all the wonderful traits that we look for in our athlete's, namely his ability to PARTY! He really is a trooper and became one of our true orange leaders. I, personally will miss his smile and great attitude and leadership. Peace, Coach TR.

(Workout of 01/22/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The entire work out will take place in the lower loop. We will head south on the west side and proceed to do 4 loops. The objective will be to run each loop quicker than the previous. This work out was mastered by one of our hall of famers. (Fritz Mueller) My first experience with this style of running was not very good as I was young and hungry and most of all impatient/stupid. We did 6 loops of the reservoir and my mentor and former CPTC coach, also a hall of famer George Wisniewski, warned me that Fritz didn't seem very athletic but that he was a vampire and would suck my blood if I went out too hard. Of course my youthful enthusiasm would not let me accept that this old timer would kick my ass so I proceeded to run like a bat out of hell (no pun intended) for 3 loops. Then it happened, this unathletic old timer came swooping by me with these tiny efficient strides. I relented for a brief moment, then to my surprise I saw the fangs and I hollared for help. I've never been the same since although he could never touch me in an 800 meter! The moral of the story: never underestimate the power of a vampire and never do this work out without first setting a goal and being patient. The reward is greater long term than the instant gratification garnered by early success. A guide for those who want to start planning; start at marathon effort, run 5 seconds per mile quicker for each successive loop. See you at Danny's, 7pm sharp. Peace, Coach TR.

(Workout of 01/20/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

The 400m should be done at 3K pace and the mile at 5K pace.

(Workout of 01/15/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

There will be no organized workout tonight due to the adverse weather conditions.

If you plan to run in Central Park tonight regardless, the suggested workout is one four mile loop.

Anyone planning on racing this weekend should keep off the snow as much as possible.

Best alternative for non-racers is the NYRR Thursday night at the races at The Armory 7pm tonight.

(Workout of 01/13/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

This work out should be done at 5k pace except for the last 2 items which should be done at 3k pace with focus on form. 2 weeks ago I saw Staurt running a work out by himself and he looked like he was having fun so I inquired about his work out and he was doing precisely what I have given you today. For people who decided against racing Sunday, I would recommend that you do Thursday Night at the Races so I can get an idea of where your conditiong is at. I'll talk more about how you should set up the race tomorrow. Keep in mind that it is going to be frigid once again on Thursday so please give this a good thought. See you at the track and remember to bring your IDs to avoid problems getting into the Armory. Peace, Coach TR.

(Workout of 01/08/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Welcome to the first road work out of the season. Dress warm as it will be cold....well at least by Puerto Rican standards. Please be on time so I can start as soon as possible and not have you standing around in the cold. Be sure to warm up and stretch properly as we are adjusting very quickly to the change in weather. Here goes the work out--

Head north on the west side. At W 86 st you'll start a series of 3 lamppost pick ups with 2 recovery. Repeat the series 3 times. At the W 102 st cut off you'll do your first pick up which will be 1 mile heading north and finishing at the traffic light after the skating rink. (Not the hanging light) You'll recover through the cut off and head south on the west side. At W 97 St you'll do a 1k pick up to W 86 st. (Entry to reservoir) Racers at this point are done and can go home. The non racers will continue south. At W 79 St you will start your last pick up which will head south to the lower loop and complete the loop for a 2 mile pick up. The mile and 2 mile pick up should be done at 10k pace, while the 1k should be slightly quicker.

Be sure to conserve energy on the first mile pick up as this work out will test your ability to be patient and precise. Energy reserves pay off big time in this style of training. So, that's all folks.... welcome to 2004, Central Park style. Total distance=6.5 miles. Peace, Coach TR.

(Workout of 01/06/2004)

WORKOUT DESCRIPTION (from Tony Ruiz)

Happy new year and best wishes for the up coming season. Here is tonight's work out. Keep in mind that this should be used as a set up for the 5 miler this weekend. Please bring your ID's as the armory staff has been very strict about letting people in without ID's.

These are to be broken up into 3 sets. The first set of four should be at 4 mile pace. The second set at 5k pace and the final set at 3k pace. These are not to exhaust you but to make you feel stronger as each set is accomplished. By the last set you should be feeling good and raring to go, not tired and just holding on. Remember that setting up races is an art and can be very beneficial both from a physical and mental standpoint so don't leave your race on the track tonight. See you at the track.