Official Start!

We had a very hot weekend here in NYC, but many Agonites took to Central Park on Saturday for various lengths of Long Runs.  Then it was off to Queens on Sunday for a Queens 10K race.  Seen were G-Man, Bobby, and Mr. Caine! 

This week marks the official start week of Agony's FREE speed work class on Wednesday nights!  Class will start at 6:45pm sharp and will end at 7:45 sharp - since we all need to go home and eat dinner and do normal life stuffs.  Please be at Engineer's Gate (90th Street Gazebo) by 6:45.

We think that we should have some type of baseline every 8 weeks so this week, we'll kick off the series with a TT.  Yep. TIME TRIAL.

Here's how it'll go down.

We'll divide into two groups. 
If your normal 10K pace is 8:00 per mile or faster, you're in Group A. 
If your normal 10K pace is 8:00 per mile or slower, you're in Group B.

Starting Point is the East Side stone structure on the Upper Reservoir Loop. 
This that stone water gate thing that's got water fountains. 

Group A:  3 X Upper Reservoir Loop
First loop as warm up - get your legs going, acclimate to the weather.
Second loop at Half Marathon Pace. 
Last loop is Time Trial.  Record (or at least remember) your last loop time.

Group B:  2 X Upper Reservoir Loop
From start to the stone water gate structure on the West Side, warm up. 
From the West Side structure back to start at Half Marathon Pace.
Second full loop:  Time Trial. - record your last loop time for future use!

We'll do some dynamic stretching to the starting point.

You'll get about a minute break between each loops.

If you don't know what your pace is, here is a handy "by feel" way to figure it out. 
We like to use a scale of 1 to 10, with 1 being sitting on a chaise and having a hottie feeding you grapes and 10 being a point you're about to throw up.

Warm Up:  Level 4 to 5.  Easy.  Comfortable.  Happy.  You can chat normally and tell jokes.
Marathon Pace:  Level 6 to 7.  Somewhat hard but definitely something you can manage for HOURS.
Half Marathon Pace:  Level 7 to 8.  Hard, sustainable, yet uncomfortable.  You don't like it, but you can maintain for a few hours.
10K Pace:  Level 8.  Uncomfortable and not much sustainable beyond 50 minutes.
5K Pace:  Level 9.  Extremely hard. Uncomfortabe and not at all sustainable beyond 30 mintues.
Sprint:  Level 10.  Uncomfortable and unsustainable.  Beyond a quarter mile, you'll throw up.

See you all there!