|
| 2011 Workout Schedule |
Thursdays,
Oct. 20 - Apr. 5, 2012 |
Group long run, Saddle River Park at Ridgewood trail head, 10:00 AM
(8-12 miles) |
Saturdays,
Oct. 22 - Apr. 21, 2012 |
Group long run, Saddle River Park at Ridgewood trail head, 8:00 AM
(8-12 miles) |
Saturdays,
Nov. 12 - Mar. 17, 2012 |
Coached winter workout with Aidan Walsh, 12:00 PM
(3-6 miles) |
| Sundays |
Long Run from Glen Rock Duck Pond, 7:30 AM
(8-22 miles) |
WEEKLY WORKOUTS
Members of the North Jersey Masters can take advantage of three types of workouts (Speed, Tempo and Endurance).
The purpose of this combined speed-tempo-endurance combination is to increase the ability to run fast for a
long period of time. During the off-season workouts are organized by club members, the location and
time of these workouts can vary when moving from the running season to the winter months.
RUNNING SEASON WORKOUTS
Spring/Fall Tuesday Night Track Workouts (SPEED)
Coached Speed workouts are held every Tuesday evening at the
Benjamin Franklin Middle School
(NOTE: sometimes we move to Bergen Community College track if there is a school athletic event that overlaps our scheduled time -
Bergen Community College is located on Paramus Road in Paramus).
Announcements, Strides, and the workout will start at 6:15pm sharp. Arrive early to warm-up 1-1/2 miles. These workouts are held every Tuesday from March until June, and September to November.
A major advantage of our club's size is that finding a group that will workout at your pace is highly likely: attendance at these sessions can exceed forty runners.
See Tuesday Night Track Workouts below for a general explanation of this workout, and the Coach's Corner section
which details each upcoming workout.
Spring/Summer/Fall Thursday Night Tempo Workouts (TEMPO)
Coached Tempo workouts are held every Thursday evening at
Veterans Memorial Field.
Understanding anaerobic threshold and Vo2 max are the core of a tempo program. A tempo run teaches your body to adapt to an increased intensity. By tempo running, you can accumulate a fairly high volume of relatively intense work that improves both the aerobic and lactate-threshold systems. This type of program benefits runners of all abilities.
Summer Tuesday Evening Workouts (SPEED)
In the summer we move under the trees of the
Dunkerhook County Park
off Paramus Road in Paramus. Coached evening workouts are held every Tuesday evening at
Dunkerhook starting at 6:15 PM sharp. They follow the same schedule and sequence of the Spring/Fall sessions.
Spring/Summer Long Runs (ENDURANCE)
Two Endurance runs are available during the running season. 1) The fleet footed (8 min/mile or less) runners continue the traditional long run from
the Glen Rock Duck Pond to the old Tice's Farm area and back. 2) Those who prefer a more moderate pace (8:30 - 9-30 min/mile) can choose the
Saddle River Park run that begins at the Ridgewood Duck Pond.
- The Tice's Course workout is run every Sunday, throughout the year, starting at 7:30 AM.
Long runs of eight to sixteen miles start from the Glen Rock section of the Saddle River County Park.
The Glen Rock Area of the Saddle River County Park is located off Prospect Street in Glen Rock.
Contact Bill Zink or Lisa Swain for details. See the 10 Mile Course Map, or the 15 Mile Course Map.
- From April through August runners meet at 6 PM on Thursday to run the length of the park, six to twelve miles. Most of the runners go south -on a flat, fast course- past the Dunkerhook and Otto Pehle Areas until the five-mile mark, and then turn around for the return to Ridgewood. Some runners take a break at the Otto Pehle Area and return to the start point. The distance can easily be
extended or shortened. Contact Mike Machuca for details. See the Course Map.
OFF-SEASON WORKOUTS
Saturday Weekly Coached Workout:
During the winter coach Aidan Walsh conducts a weekly workout on Saturday's at 12:00 PM. Typically we meet at
Benjamin Franklin Middle School
track for tempo or interval training but the workouts are also conducted at special locations such as Rockefeller State Park, Garrett Mountain, or Saddle River Park.
This is a group workout at various paces that accommodates runners at all levels but the workout can also be tailored to specific needs when discussed with the coach.
Saturday/Sunday Long Runs (ENDURANCE):
Although the faster runners continue gathering on Sundays throughout the year at the Glen Rock Duck Pond to
run the Tice's Course workout, the Saddle River Park (modest pace) group changes it's day and time.
From September to March the group meets every Saturday at 8:00 AM at the start of the bicycle path of the
Ridgewood Duck Pond. Most of the runners go south past the Dunkerhook and Otto Pehle Areas until the five-mile
mark, and then turn around for the return to Ridgewood. Contact Tom McCarthy or Jim Weissman for details. See the Course Map.
Thursday Moderate Tempo Run:
A group of club members meet Thursdays at 10:00 AM during the off season for a casual group run in Saddle River Park.
Pace groups from 7:30 to 9:30.
From late October to March the group meets at the start of the bicycle path of the
Ridgewood Duck Pond. Most of the runners go south past the Dunkerhook and Otto Pehle Areas until the five-mile
mark, and then turn around for the return to Ridgewood.
Contact Mike Machuca for details. See the Course Map.
|
Tuesday Night Track Workouts
Interval workouts are intended to increase your race speed.
The workout consists of a series of repetitions of an exercise phase and a recovery phase.
Our coach, Joel Pasternack determines and directs the workout.
The speed at which you run the exercise phase is based upon your 5K minutes per mile running time; it is a guide to selecting the appropriate group. Use the tables below to determine your 5K pace time and the corresponding 400 meter time.
Your goal is to complete the workout feeling good. That includes the warm-up, the workout, and the cool-down.
Do not try to compete with others, they may cause you not to finish the workout.
Settle in with a group that allows you to run at a comfortable pace. If not, drop back to the next group.
Preparation:
Before leaving your home, know your average 5K minutes per mile and 400 meter running time. Use the pace charts below.
For example, a 5K running time of 25 minutes translates to about eight minutes per mile or 2 minutes per quarter mile (400 meters). The coach will describe the exercise phase in these terms.
Know how to get to the track and park. Plan on arriving early for your warm-up.
Try to be on the track at 5:45 so that you can comfortably do a 10-15 minute warm-up of a mile or more, followed by some stretching.
Bring water and appropriate warm-up/cool-down clothes. Finally, know your track.
The Sequence:
5:45 - 6:10 Arrive relaxed, warm-up, stretch, and socialize
6:10 - 6:15 Coach gathers the members. Be prepared to get to the starting area, you don't want to miss anything he says.
Club officers will make general announcements and introductions.
Coach explains today's workout and sends us out for one mile of "strides".
Strides are short quick efforts where you practice good form.
They are followed by easy jogs. After finishing the strides we gather again at the starting line to do "the workout".
6:25 - 7:00 Usually, a three mile interval workout. It is run counter-clockwise on the inside lanes of the track.
The faster groups will go first, followed a few seconds later by the second group, and so on.
Stay with your group at the agreed-to-pace in order to get the most benefit.
If a faster runner(s) come up behind you yelling "track", slowly move with the group to the outside lanes, yielding the inner lane(s) to the faster runners.
7:00 - 7:15 Cool-down
Disclaimer
Running and training is a potentially hazardous activity and you should not run unless you are medically able.
You acknowledge and accept any and all risks related in any way to running and any related activities (the "Activities").
You have no medical condition that may restrict or prohibit your participation in any such Activities,
including but not limited to: workouts, falls, contact with other participants, the effect of weather, including
low or high temperatures and/or humidity, the conditions of the track or course, all such risks being assumed and
appreciated by you. You agree to be responsible for your own safety while participating in any activities sponsored
by the North Jersey Masters Track & Field Club ("NJM").
