Tuesday Trail Workouts

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.

  1. 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.
  2. 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 sheilaeagan@gmail.com 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.



15 thoughts on “Tuesday Trail Workouts

    Richard Ryan said:
    July 23, 2013 at 9:22 pm

    Just curious. I have been a recreational runner for thirty years or so (I’m 60 now) and I’ve probably done 97% of my running on roads or at least paved trails. I do run by the canal and I used to go down to the greenway for my longer runs. I’m just wondering what “casual” means and how many miles do you usually cover? I do the old man shuffle these days and am happy to run anything under 10 minute miles. During the summer I’m good for 3-5 miles depending on the heat, more when it cools down. I might be interested in going for one or more of these runs, but I don’t want to hold people up.


    Melinda Perez said:
    July 10, 2014 at 8:38 pm

    I’m new to trail running, only done two, and I’m looking to run with some people to explore new trails and improve. I’m currently pretty slow. It took me 1:20 to finish the dirt cheap race last night. Can I join this weekly run? Will I slow people down?


    Shea Teresi said:
    January 28, 2015 at 5:48 pm

    Hi! My name is shea; just joined TrailsRoc today! I’ve been a runner for about 5 or 6 years now and have been down with hip bursitis the last year and finally getting back into running…i can run about 3 to 5 miles at the moment and still dealing with small minor hip pain afterwards…which day or group is best for me to try out? Thanks 🙂

    Liked by 1 person

      Ron Heerkens Jr said:
      January 29, 2015 at 5:14 pm

      Right now I would recommend Hopping into the SAS group on Sundays, or the Tuesday group.


      Shea Teresi said:
      February 1, 2015 at 12:45 am

      Okay, thank you! i’ll check them out


    October 2015 Newsletter – #TrailsRoc said:
    October 2, 2015 at 3:47 am

    […] Tuesday Trail Trots […]


    Javier said:
    April 28, 2016 at 11:59 am

    Hi, I am new in the city, I am from Spain. I would like to join your Tuesday trail trots. Next Tuesday night, May 3rd is still on?
    Thank You


      #TrailsRoc responded:
      April 30, 2016 at 6:55 pm

      Hi Javier – Feel free to join us – the run is on as scheduled -The May 3rd run is a “hill repeat” workout. Would love to see you out there!


    Javier said:
    May 2, 2016 at 1:47 pm

    I’d love to go tomorrow,

    Is there any chance of anyone can pick me up? I don’t have a car and if I catch a bus I wouldn’t be on time… Sorry for the inconvenience


      #TrailsRoc responded:
      May 2, 2016 at 4:08 pm

      Hi Javier – We won’t be able to do that, hope to see you at the event!


      Javier said:
      May 2, 2016 at 8:25 pm

      well, maybe next time or some weekend, I leave work at 5 pm and without having a car I can´t be on time


    Javier said:
    May 2, 2016 at 8:25 pm

    thank you


    Eric said:
    October 29, 2017 at 10:50 am

    Hello. A quick question on the runs and if it would be appropriate for myself and my daughter. She runs modified cross country and with the season ending she wants to continue to run. Is this group appropriate for young teenagers (of course I would be with her every group run) or is it more for just adults.


      Eric said:
      October 29, 2017 at 11:10 am

      Hi there. She is more than welcome. We sign a waiver each week before the run,you will simply sign for her as well. We have had other parents bring children for runs in the past. We look forward to seeing you


      Eric said:
      October 29, 2017 at 9:26 pm

      Awesome. Thanks so much


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