The runs start at 6:00PM SHARP.
WHAT: We will be offering a Tuesday night trail workout. This will be designed to help runners become more comfortable pushing hard and learning what it takes to raise your effort while on the trails. We will always start with a 1 mile group warm up.
Workouts will be the following.
- Hill repeats–After about a mile warm up jog, we will show you the hill for repeats. You can run it at whatever pace is comfortable for you. We have people who run hard but we also have people who might choose to hike up the hill, so all paces are welcome.
- Repeats–After about a mile warm up jog, we will show you the section of trail we’ll be using for repeats (usually 1/2 mile loops). Repeats are supposed to be consistent hard efforts (go as hard as you can, but try to keep your pace steady throughout the whole interval). For a calculator that will give you a rough idea of how fast you should run, you can use this calculator (you’ll want to look at the yasso 800 number at the bottom). After each interval you run, you will walk/jog the same amount of time you just ran hard to prepare your body for the next hard interval.
Bring a cold beverage or snack to share/enjoy after.
WHEN: Every Tuesday at 6pm – Year round – Bring a headlamp if it’s past October 8th
WHERE: We rotate trail systems – please check the schedule below
**PLEASE NOTE: Headlamps are required for all runs for the winter!!! If you are looking for some good options, contact #TrailsRoc and we can recommend some for you! 🙂
August 7–Letchworth State Park, Trail #1–This will NOT be a workout run–just a nice, casual group run. Trail 1 is gorgeous, with various overlooks of the gorge and waterfalls. If you are planning to attend, please email Sheila at firstname.lastname@example.org so we can discuss how far people want to run. We want to have a rough idea of who (if anyone) is coming down for this. The run will either be an out and back OR we can arrange cars so that it can be a one-way 7 mile route. It will really depend on who is planning to come.
August 14–Beatty Point Park Speed Work– Meet in the lot right off the Lake Ontario State Parkway–if you are coming from the city or 390, you’ll take the Lake Ontario State Parkway west. Then take the Long Pond exit, and the parking lot will be right across Long Pond Road. The trails are on the other side of the road. We’ll do a mile warm up together, then run repeats (at your own pace) for 40 minutes, then run back to the cars together. After the run, bring a bathing suit, drink and/or dish to pass and come swim/kayak/campfire at Eric and Sheila’s (we’ll give you directions to get there at the run).
August 21–location change Durand Hill Repeats—Meet in the lot on Lakeshore Blvd, across from Log Cabin Road. We’ll do a one mile warm up together, then run hill repeats for about 30-40 minutes, then head back to cars together.
August 28–Durand Hill Repeats — Meet in the lot on Lakeshore Boulevard across from Log Cabin Road. We will run a one mile (ish) warm up together, then run hill repeats for about 45 minutes until we head back to cars together.
September 4–Abe Lincoln Hill Repeats–Meet in the main lot off Empire Boulevard. We’ll do a short warm up together, then run hill repeats for about 40 minutes before we head back to the parking lot together.
September 11–Durand Hill Repeats — Meet in the lot on Lakeshore Boulevard across from Log Cabin Road. We will run a one mile (ish) warm up together, then run hill repeats for about 45 minutes until we head back to cars together.
September 18–Seneca Park Zoo 1/2 Mile Repeats– Meet in the first lot to the right when pulling into the Zoo. The lot is next to the playground and across from the pedestrian bridge. We will run a little more than a mile for warm-up, then run repeats on the lollypop of the trail before heading back to the cars together.
September 25–Henpeck Park/Canal Speed Work–Meet in the lot for Henpeck Park (2901 Ridgeway Ave). We’ll do a warm up together, then mark off 1/4, 1/2 and mile marks so you can pick your speed workout.