Long run details

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Coach Cane

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Oct 11, 2012, 4:32:15 PM10/11/12
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  • The route is as follows:
    • Head south in the park to Columbus Circle. 
    • Exit and run west on 60th St to West End Ave
    • south to 59th St
    • west to the Hudson River Greenway 
    • Proceed north to the Little Red Lighthouse below the George Washington Bridge. (7.5 miles so far.)
    • Retrace your steps back to the park and to the Daniel Webster Statue. (At this point you are 15 miles into the run.)
    • Do one counterclockwise "upper loop" of Central Park, crossing the 72nd St Transverse from west to east, proceeding up the east side, around the top of the park and back down the west side to the start/finish.
    • The URL for the map this route is http://www.gmap-pedometer.com/?r=5701882

A few other notes:

  • We will have extra pacers out there this week, and will break into 6-8 groups. 
  • All groups should begin at their usually prescribed marathon *training* pace, a/k/a 15-45 seconds per mile *slower* than marathon goal pace. The faster your goal pace, the bigger the disparity should be. (In other words, those shooting for sub 3:30 should opt for MGP + :30-:45, while those with a goal of 4:30+ should opt for MGP + :15.)  If you have already done the first 20 miler with the group and are relatively injury free, you are encouraged to run the final 5 mile section in Central Park at MGP.  Under no circumstances should you run the entire workout at MGP unless your goal is to have your best run Saturday instead of in the race.
  • Doug will be at 72nd St on the Greenway with refreshments. You'll see him at approximately miles 2 and 13.  He will then return to the park and see some of you at 15, and all of you at the finish.
  • There are multiple bathrooms and water fountains along the west side to supplement what Doug will have. Since you won't have anything from Central Park to 79th St (and vice versa) we chose to station him at 72nd St. 
  • The route is pretty straight forward but there are a couple of potentially tricky spots.  Keep an eye out near 162nd St on the way north, and make sure to stay to the right when you reach the ball fields. (You'll be running alongside the railroad tracks if you follow the signs for the running path.)
  • As always, you will encounter other runners and cyclists, so please be respectful of them - for your sake and theirs. There are occasional changes in the "traffic pattern" on the Greenway, so please make sure you follow the signage and stay in the correct lane. (In some sections all runners stay to one side of the road and all cyclists on the other, while in other sections you'll have cyclists on one side of a lane and runners on the other.)
  • Please carry a few gels with you, and plan to take in 3-4 evenly distributed throughout the run.
  • Please carry a couple of dollars and/or MetroCard *just in case*. 
I know that some of you registered for Grete's Gallop on Sunday. If you're in that group, please do the easy run originally scheduled for Sunday on Friday, and rest Saturday. Even though Grete's is a race, please just run 7 before and do the race as part of a training run.  Last week's 13.1 was more than enough speed. 
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