Happy New Year! First Run of 2014

Ladies & Gents, 

 

Happy New Year!!! My apologies for the tardiness of this email as we return to Tuesday night running, but I wanted to get a good beat on the conditions for tomorrow night first and it has been interesting to say the least.  As of right now we WILL be meeting tomorrow night at 6:30pm for a nice return to running in 2014, that is IF we are not living in a World of black ice and slipperiness like we did this weekend.  It will be CRAZY cold so bundle up.  If things change I will be sure to notify everyone well ahead of time. 

 

I hope you are all well and I will see you tomorrow night at 6:30pm, weather + footing permitting!

 

Stay warm tonight!! 

~ josh 

Paragon Tuesday Night Run – November 19, 2013

Paragoners, 

Another week, another big fall marathon has been run by our constituents, one more week with the Paragon Run Club until the Holiday blitz begins!!! Doesn’t feel like the Holiday weather has hit right now, but you won’t hear me complaining.  This week will be another chilled out affair with some light pick-ups and then a fare-the-well until after Thanksgiving as I will be off at a wedding and away for the Holiday.  

There will NOT be a group run next Tuesday, Nov 26, but there WILL be the following Tuesday, December 3rd. 

It should be a beautiful night to close out the Fall marathon season, so please come on out and let’s hear some tales of running glory!!  

 

~ josh 

 

 

The “Workout”: 

• Warm-up to the WSH
• 9:45 pace + Faster groups:

12 x 30-sec @ Half-Marathon Pace w/2:30 Recovery

• 9:50 pace + more chilled out:

10 x 30-sec @ 30-40-sec faster than Conversation Pace w/ 2:30 Recovery

• Cool down back to the store

Paragon Tuesday Night Run – 10/29/13

Paragoners,

 

How is everyone doing?  First of all, I have to give a monster shout out to one of our pacers, Samantha Bower, who destroyed the Marine Corps Marathon this weekend taking 7th Overall Female in 2:53:32.  As her coach, I could not be happier or prouder for her.  It was a thing of beauty.

 

As for this week’s workout, with so many in the group doing the NYC marathon the workout is VERY light.  We’re going to try and divvy up the group a little more so those that aren’t doing the marathon get in additional reps.  Anyway, we are going very simply with 60-sec pick-up and 60-sec recoveries.

 

This week’s run is being sponsored by Saucony, who will be raffling of a couple of pairs of the new Guide 7 AND will also be taking care of the first round of drinks at Sidebar after the run!

 How is THAT for a Tuesday night?! 

 

~ josh 

 

The “Workout”: 

• Warm-up to the WSH
• Intervals:

10-20 x60-sec Pick-up w/ 60-sec

 Recovery

• Cool down back to the store

 

 

c3Fit sponsored Tuesday Night Run – 10/15/13

Paragoners,

Late notice!! I know, I’m terrible.  My trip to Chicago for the marathon was long and exhausting, but FRUITFUL!  AND, I saw pacer James & Carol between mile 24 & 25.  

 

This week’s fartlek run is sponsored by compression gear company C3Fit so get ready to try out some cool gear!!  The workout is full of numbers and excitement, which you have all come to know and love.  Should be an awesome night.  

 

Rest up and I will see you all laters!! 

 

~ josh 

 

The “Workout”: 

• Warm-up to the WSH
• Fartlek Ladder: 321212123 w/balanced recovery
• 9:45+ Group: 3 = 30-sec faster than Conversation Pace, 2 = 45-sec Faster than Conversation Pace, 1 = 60-sec Faster than Conversation Pace
• 9:45 Faster Group: 3 = Marathon Goal Pace, 2 = Half-Marathon Pace, 1 = 10k pace
• Cool Down back to the store 

Paragon Long Run – 9/28/13

Paragoners,

 

Oh yes!! This is going to be an AWESOME weekend.  The first of 2 major long runs out over the GW Bridge and out into Palisades Park.  It is beautiful, quiet, challenging and just fantastic.  If you are doing a fall marathon, this is one of the long runs NOT to miss.  The course is 18+ miles, but the effort will exceed what 19-miles would be. 

 

Now, since we are out in woods of Palisades Park, there are facilities, but there are pretty long gaps between them, so PLEASE COME PREPARED.  We WILL have supplies on the course and a couple of stops for you to hit up for the bathroom, water, etc.  There will be at least 2 bikes on the course for support and 1 car that will be parked out there as an Aid station for refills etc.  

 

Also, my brother-in-law’s company, Lifefactory, has generously sponsored this weekend’s long run and has provided us with a whole slew of bottles!!! Love this stuff!!

 

OK, now for the final details:  We’re meeting at Starbucks at 168th & Broadway where those that are driving will provide bag drop and we will be FINISHING at the Park on 165th and Riverside Drive.  Cars used for bag drop will be down there.   

 

PACE GROUPS: 

• 9:45+ Pace Runners will be meeting at 7am & on the run by NO LATER THAN 7:15. 
• Faster than 9:45 Pace Runners will be meeting at 7:30am & on the run NO LATER THAN 7:45

Alrighty then, that is pretty much all the news fit to print. 

 

~ josh [speedysasquatch@gmail.com]

 

 

Time: 

• 7:00 am -> 9:45+ Paces 
• 7:30 am -> 9:40 & Faster Paces

Meeting Place: 

• START: Starbucks @ 168th & Broadway
• FINISH: Park at 165th & Riverside Drive

Course & Distance: 18+ miles, but it will feel like a lot more 🙂 … HERE is the map.

Tuesday Night Run – 9/17/13

Paragoners, 

 

Ok, so I’m a Dad now, which means I will never sleep until the little monster is like 15 years old and even then … I might not.  Anyway, I have some help in town this week so I will finally get to do some running with you guys this week!!  This week it is ALL about pacing.  We are going to do some speed play jumping 2 thresholds.  On the way out we will bounce between conversation pace and Half-Marathon pace, and then on the way back we will jump between Marathon Goal Pace and 10k Pace.  These are pronounced jumps in pace, but they are short in duration and will give your legs a nice little rush.  Notice that on the return you will be hitting MGP in recovery and not dropping to conversation pace.  This is being done on purpose so you know what it will feel like to drop back into that pace and be consistent when you are fatigued. 

 

The weather has cooled in our favor so revel in its awesomeness!!!  I’m gonna rest up so I can be at me best for tomorrow night!  Have a good day. 

 

~ josh 

 

 

The “Workout”: 

 

EVERYONE: 

• Warm-up to the WSH
• Out: 4 x 2-min @ Convo Pace w/3-min @ HMGP
• Back: 4 x 3-min @ MGP Pace w/3-min @ 10k Pace
• Cool Down back to the store 

Tuesday Night Run – 9/10/13

Paragoners, 

 

For those keeping tabs on this story … nope, still not a dad.  The lil’ bugger has fortified his position and we are prepping for what may be the long haul.  He’s doing this JUST to test my nerve and resolve … quite obviously MY son.  Well tomorrow is his due date so things should be interesting and in honor of that so shall our workout be! 

 

To the TRACK!!! Half of the group will be off to the track and the other half to the West Side Highway for a little vigorous activity.  It looks like it’s going to be warm so hydrate, hit the electrolytes, and bring your game cause this will be a good one! 

 

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

 

~ josh 

 

 

The “Workout”: 

 

9:30 pace & Faster: 

– Warm-up to the East River Track

– 3 x 200m @ 1-mile Pace w/2:00 recovery, 3 x 400m @ 5k Pace w/2:00 recovery, 1 x 600m @ 10k w/2:30 recovery, 1 x 800m @ Half-Marathon Pace w/2:30 recovery, 1-mile Sub-Marathon Pace

– Cool Down back to the store 

 

9:30 pace & Slower: 

– Warm-up to the WSH

– 6 x 100m @ 5k Pace w/100m Recovery

– 2 x 200m @ 5k Pace w/100m Recovery

– 2 x 400m @ 10k Pace w/100m Recovery

– Cool Down back to the store 

Saturday Long Run – 8/31/13

Paragoners, 

 

This weekend we are going on a field trip!!  We’re headed up to North Tarrytown to run the trails up at Rockefeller State Park.  This is one of my favorite runs in the world.  Now, I know it’s a long weekend and some people we will be missing out, but rest easy, we will be doing it again. 

 

Now, for to get to the details.  I’m trying to get our numbers worked out for this one as I know some people may be driving and some will take the Metro North.  IF you have a car and think you’ll drive let me know so I can see if we can just pile in a few cars.  We’re renting one that my fiance will be driving up.  So, if you have a car and are game to drive up, please let me know and we can coordinate a convoy!   

 

Anyway, our plan is to run around 8/8:30am and do about 10.5-11-miles.  

 

Further details pending … tomorrow.

 

~ josh 

Please RSVP with Josh at speedysasquatch@gmail.com to ensure that you get on the list. 

Paragon Tuesday Night Run – 8/27/13

Paragoners, 

 

What’s a happenin’? This week’s run is being sponsored by Oofos who is going to be showing off a new recovery sandal, which should be pretty cool.  As for this week’s run we are going to be doing a gear shift workout playing with our Marathon (or Half-Marathon) Goal Pace.  So for those looking at Half-Marathon paces the pick-up will be to 10k Race Pace and the recovery at HM Pace, and for the marathoning masses it will be HM Pace for the pick-up and your Marathon Pace for recovery.  You want to become as familiar as possible with how your race pace feels after speeding up a little bit and as you fatigue so your muscle memory will just take over and settle into it naturally.  It’s also good to wake your legs up by kicking up the pace a little bit during a race so you change the muscle groups you are working (slow twitch -> fast twitch) and develop the endurance for all involved.  

 

One more note, this weekend is a long weekend for everyone and a step down weekend for our long runs so we are doing a field trip up to Rockefeller State Park on Saturday for about 10-11 miles.  For those interested in heading up please let me know as soon as possible so I can plan out the rest of the logistics … this one takes a little more organizing on my side since we will be out of the City limits and out on the trails. 

 

Should be a great night and weekend.  I’ll see you all tomorrow.  

 

~ josh 

 

 

The “Workout”: 

 

EVERYONE: 

• Warm-Up to the West Side Highway
• 20 x 1-min @ 10k/HM Pace w/1-min Recovery at HM/M Goal Pace
• Finish off with 1-mile Cool Back to the Store