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! 🙂
June 13–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.
June 20–Beatty Point Park Speed work—Meet at the small lot on Long Pond Road, just off the Lake Ontario State Parkway. To get here, take 390 North to the Expressway (headed west). Get off at the Long Pond exit, make a right and the lot will be on the right just off the expressway. Overflow parking is on the other side of the road, just off the expressway exit. We will do a half mile warm up, then half mile (ish) repeats.
June 27–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.
July 4–No group run scheduled. Have a happy and safe Fourth of July!!!
July 11–Durand Hill Repeats–Meet at the lot on Lakeshore Boulevard across from Log Cabin Road. We will do a mile (ish) warm up and then run hill repeats at your own pace for about 45 minutes before heading back together.
July 18–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.
July 25–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. Post run, bring a cold drink and something to grill (BYOM–Bring Your Own Meat) and we will bring the charcoal to grill!
August 1–Oatka Creek Speed Work–Meet in the main lot. We will do a warm-up together, then do half mile repeats.
August 8–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.
August 15–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.
August 22–RUN CANCELLED DUE TO TORNADO WARNINGS!!! STAY SAFE! SEE YOU NEXT WEEK!
August 29–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.