Coach Tips: Brooklyn Half 2015

Paragoners,

We’ve moved! Please check out our new blog here to read the latest post on the Brooklyn Half. We value your feedback–comment on our new site what you think of it. Keep in mind it’s still a work in progress for the next week or so. With your input and support, it can be its best yet. Thanks and happy running!

Good luck to all Brooklyn Half Runners 🙂

-Your Paragon Sports Team

Tuesday Night Run – 5/20/14

Paragoners, 

​How is everyone doing after the Brooklyn Half-Marathon?!  What a day, huh?  Conditions were PRIME for greatness and I KNOW I saw a number of our Run Club members ​who posted some fantastic PRs out there!  Congrats to everyone that raced.   

This week we are going to keep things light before the track makes it eminent return!!  The weather is finally good enough that I think I can actually schedule this without incident.  Anyway, this week will be a light fartlek to just shake legs loose after a race weekend and wake everything back up.  These pick-ups should feel comfortably quick and should not really wear you down too much as we get further into the reps.  It’s nothing fancy and the weather is supposed to be amazing tomorrow.  

Have a great night and I’ll see you tomorrow!! 

~ josh 

The “Workout”: 

EVERYONE:

  • Warm-up to the WSH
  • ​2-min Easy Rolling Start​
  • 12x 30-sec @ roughly 85% Perceived Effort w/ 2​:30 

​Recovery Jog

  • ​​2-min Easy​
  • Cool Down back to the store 

Paragon Tuesday Night Runs – 5/21/13

Paragoners, 

How was everyone’s weekend?!  What a FANTASTIC Brooklyn Half weekend, huh?  It was great seeing so many of you on the course and after the race.  Some smoking fast times out there.  Have to give some love to Mickey Davis who ran her first ever half and took 3rd in her AG with a 1:25:51!!!  Not bad for a first half-marathon, huh?  

 

This week we are going to go back to the basics … mechanics focused pick-ups.  I will do some explaining to the what and why before we hit the road, but the pick-ups are short and will be perfect for those who raced over the weekend and those looking to get their fitness primed.  

 

ALSO, this week is our Paragon Run Club NIGHT OUT after the run so if you can spare the time come out and have a drink and hang out for a little while.  Should be fun, so COME!!!  

One final note, I will be changing the email address I use for our weekly emails to gothamcityrunners@gmail.com later this week, just wanted to give you a head’s up. 

Have a great week and I’ll see you guys Tuesday night. 

~ josh 

 

The “Workout”: 

– Everyone: 

– Warm-up to the WSH to get loose and stretch

– 16 x 1-min Mechanics Focused Pick-ups (10k Pace) w/1-min Recovery

– Cool Down back to the store 

 

Newton Sponsored Run – 5/14/13

Paragoners, 

 Image

I hope everyone had a great weekend!  So, this week NEWTON is sponsoring our Tuesday Night workout.  This week we’ll be doing a scaling interval workout.  Once on the West Side Highway we’ll be doing 4 sets with 2-min easy and 3-min at Half-marathon race pace out.  On the return 4 sets with 3-min easy and 2-min at 10k race pace.  A nice little primer for those prepping for the Brooklyn Half this weekend.

 

Have a great week and I’ll see you tomorrow night. 

 

~ josh 

 

The “Workout”: 

– Everyone: 

– Warm-up to the WSH to get loose and stretch

– 4 x 2-min Easy, 3-min @ Half-marathon Race Pace

– 4 x 3-min Easy, 2-min @ 10k Race Pace

– Cool Down back to the store