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Workout Wednesday—Strides on Blue

June 7 @ 5:30 am - 7:00 am

Ward Pound Ridge Reservation, Kimberly Bridge

Reservation Road
Pound Ridge, NY 10576 United States

Are you looking to amp up your running? Add hill repeats and speed work on Wednesdays at 5:30 a.m. This week, meet at Ward Pound Ridge Reservation, Kimberly Bridge Lot, at 5:30 a.m., for 90 minutes of stride workout. We’ll warm up with a loop of DH to Reservation Road then head over to Blue for the workout.

Strides are 15- to 30-second accelerations to the fastest pace you can go without straining, with 2 minutes easy running recovery between. The cap at 30 seconds is to prevent too much stress, which could undermine the aerobic system. Repeat 6 times heading out, easy run to the end of blue, then turn around and repeat another 6 before finishing at Kimberly Bridge. Cool down with an out-and-back on brown.

  • Ease into the effort, with the first 5 seconds gradually building pace, emphasizing longer strides before rapid turnover;
  • Run tall through the hips, with a slight forward lean;
  • Use long-distance form, with normal arm carriage and a relaxed upper body;
  • Instead of increasing cadence as high as you can go, emphasize knee drive and output-per-stride at a smooth effort.

Put it all together, and it usually equates to between the speed an athlete could race 800 meters to a mile (for beginner to intermediate athletes) or a mile to 3K or even 5K (for intermediate to very advanced athletes). Keep in mind, while Blue is relatively flat an non-technical, there are portions of the trail that are less so. Try to avoid your maximum pace in those areas.

Upcoming

Loops of Levy

November 23 @ 7:00 am - 9:00 am
Leon Levy Preserve
2-50 Smith Ridge Rd.
South Salem, NY 10590-1701 United States
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Fat Ass & Fat Raven Run

November 24 @ 8:00 am - 10:00 am
Lewisboro Town Park, Upper Lot
1091 Old Post Road
Cross River, NY 10590 United States
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Trail Tuesday

November 26 @ 5:30 am - 7:00 am
Ward Pound Ridge Reservation, Michigan Road Lot
Michigan Road
Pound Ridge, NY 10576 United States
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Trail Thursday

November 28 @ 5:30 am - 7:00 am
Ward Pound Ridge Reservation, Michigan Road Lot
Michigan Road
Pound Ridge, NY 10576 United States
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Zofnass Family Preserve Run

November 29 @ 7:00 am - 8:45 am
Zofnass Family Preserve
258 Upper Shad Rd.
Pound Ridge, NY 10576 United States
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Trail Tuesday

December 3 @ 5:30 am - 7:00 am
Ward Pound Ridge Reservation, Michigan Road Lot
Michigan Road
Pound Ridge, NY 10576 United States
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Trail Thursday

December 5 @ 5:30 am - 7:00 am
Ward Pound Ridge Reservation, Michigan Road Lot
Michigan Road
Pound Ridge, NY 10576 United States
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Trail Tuesday

December 10 @ 5:30 am - 7:00 am
Ward Pound Ridge Reservation, Michigan Road Lot
Michigan Road
Pound Ridge, NY 10576 United States
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Trail Thursday

December 12 @ 5:30 am - 7:00 am
Ward Pound Ridge Reservation, Michigan Road Lot
Michigan Road
Pound Ridge, NY 10576 United States
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Trail Tuesday

December 17 @ 5:30 am - 7:00 am
Ward Pound Ridge Reservation, Michigan Road Lot
Michigan Road
Pound Ridge, NY 10576 United States
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Stay On Course

The Free Avenza Maps software now has a free trail map of the Reservation available here. I’ll make .kml files available as I can so you can load them as layer overlays. Now there’s no excuse to get lost.

Donate

Help keep the site running, kick in something for a night run, or help share the cost of special events by donating. Any amount accepted. Thanks.