Ridgewood Duck pond
Read moreGroup Run
Started June 12, 2024
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Group Run
Started June 9, 2024
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Glen Rock Duck Pond
Read moreGroup Run
Started June 8, 2024
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Glen Rock Duck Pond
Read moreGroup Run- RIDGEWOOD
Started June 5, 2024
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Ridgewood Duck Pond
Read moreGroup Run
Started June 10, 2024
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Ridgewood Duck Pond
Read moreTuesday Track Workout
Started June 4, 2024
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Warm up 1.5 miles 4 x 100m Lager run 5k prep: 3 sets of 400m. 1st 2-3 seconds slower than goal pace. 2nd exactly at goal pace 3rd 2-3 seconds faster than goal pace. Rest 60 seconds between intervals and 400m between sets Cool down 1 mile
Read moreGROUP RUN
Started May 26, 2024
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Newark Boys and Girls Club 5K Branchbrook Park
Started September 28, 2024
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Hook Half Marathon and Rockland Lake 10K
Started June 16, 2024
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Womens Distance Festival 5K
Started July 14, 2024
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TUESDAY TRACK WORKOUT
Started May 21, 2024
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15-20 min warm up. Drills strides then 4 x 100m strides 6-8 x 300m at 5k pace. Jog 100m recovery 5 min recovery between sets Start second set of 6-8 300m 3-5 seconds faster than the first set Cool down 10 mins.
Read moreTUESDAY TRACK WORKOUT
Started May 14, 2024
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Everyone warmup mile. Track drills. 4x100m. First all will do a 1600m time trial. After a good recovery, will do 7-10×1:00 with 1:00 jog or walk. Warm down three laps
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