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.
- Tempo runs–After a mile warm up jog, we will run 2-4 miles at a hard-but-controlled pace. Use this calculator to get an idea of what kind of pace you might be running for a tempo run.
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! 🙂
April 4–Ellison Park Hill Repeats–Meet in the large lot off Blossom Road just after the dog park on the left. We will run as a group over to the hill (approximately one mile), then run hill repeats there for 45 minutes (go at your own pace), then run back to the parking lot together.
April 11–Oatka Creek Speed Work–Meet in the main lot. We will do a warm-up together, then do half mile repeats.
April 18–Mendon Ponds Hill Repeats–Meet in the Beach Lot. We will do a one mile(ish) warm up together, then do hill repeats for about 45 minutes, then head back to the cars together.
April 25–Durand Hill Repeats–Meet in the lot on Lakeshore Blvd across from Log Cabin Road. We will do a one mile warm up together, then hill repeats for 45 minutes before heading back to the cars together.
May 2–Powder Mills Park Hill Repeats–Meet in the lot at Ski Hill–If you are coming down Route 96, you will turn onto Park Road. Make a left onto Courduroy Road (just after the fish hatchery), then a right onto Woolston Road. Park in the first gravel lot on your left. We will do a short warm up together, then hill repeats for about 45 minutes.
May 9–Abraham Lincoln Hill Repeats–Meet in the main lot, which is on Empire Boulevard. This lot is small, so if possible, car pool with a friend or two! We will be doing hill repeats.
May 16–Durand Hill Repeats–Meet in the lot on Lakeshore Blvd across from Log Cabin Road. We’ll do a 1 mile warm up together (over to the hill), then hill repeats at your own pace, then 1 mile back to the cars together.
May 23–Ellison Hill Repeats–Meet in the large lot off Blossom Road just after the dog park on the left. We will run as a group over to Washout (approximately one mile), then run hill repeats there for 45 minutes (go at your own pace), then run back to the parking lot together.
May 30–Whiting Road Speed Work–Meet in the main lot off Whiting Road. We will run as a group for a one mile warm up, then run 1/2 mile repeats.
June 6–Whiting Road/Webster Speed Work–Meet in the main lot off Whiting Road. We will run as a group for a one mile warm up, then run 1/2 mile repeats. **Please note that Sheila and Valone will be recovering from Cayuga Trails Marathon and 50, so the warm up will likely be very slow! 🙂