The Road Ahead

The Week of 15th Aug for Rockland Road Runners

Two September Races that Cross the Hudson

Next month boasts not one but two opportunities to race across the Hudson on iconic bridges. The first, on September 11th, is our own South Nyack 7.8-Miler. We are down to 130 in-person slots so don't wait too long.

The following weekend, September 18th, is the Dutchess County Classic, put on by our neighbors to the north, the Mid-Hudson Road Runners Club. Both the half-marathon and 10K distances feature an out-and-back on the Walkway Across the Hudson which offers fantastic views from high above the river. MHRRC has generously extended a $5-off coupon to Rockland Road Runners for any of the distances. The coupon code is RRRnMHRRC and is good until 16th September. For anyone doing a Fall marathon, this is a great opportunity to benchmark your training with a supported race.

Other Fall races to consider are the Sleepy Hollow Hall ow een 10K hosted by the Rivertown Runners. Long-time RRR member Larry Wolf said this race was so much fun that as soon as he finished he wanted to sign up for the next year. And it's not too soon to sign up for RRR's biggest race, the 5-Mile Turkey Trot for the Marisa Fund. Early-bird pricing is still in effect.

Track and Group Runs

Tuesday Track at 7:00 PM

Half mile repeats is probably the most common interval workout for endurance runners, and that's what we have for you this week at Albertus Magnus High School.

1.5 mile warm up jog

Drills

6 x repeats of:

800 m
400 m recovery

1 mile cool down

Arrive 20 minutes early to get in your warm-up before drills and speed-work begin at 7:00. The Club provides water. The only accessible bathrooms are Portajohns.

We may only have one more track session at Albertus after this, so let's make the most of it.

Wednesday BRUN at 7:30 PM

As the evenings draw in, we may miss the sunsets, but in return we get to enjoy the bridge illuminations (photo below by Annabel Teiling) and the cooler night air.

We meet at the Gazebo by the old Village Hall in South Nyack (282 S. Broadway) for a 7:30 PM start.

It's a total of 7 miles if you go all the way across. But you can turn back any time. Everyone is welcome, no matter your pace, and so far we've not left anyone behind.

Shout Outs!

Memorabel accomplishments last week

Club member and #BRUN-regular Shane Hill completed the Beast of Burden 100-miler on Saturday. The race is 4 out-and back stretches along the Erie Canal path in Western New York. Think of it as like four marathons in a row!

After a couple of DNF's at this distance earlier in the year, due to weather and nutrition issues, Shane got his strategy dialed in, and achieved a lifetime PR for his first 100-miler in seven years! Well done, Shane. We want to hear all about it at the next #BRUN.

[Click to play video]

I know we are a running club, not a swim-bike-running club, but we must congratulate Michael Beckerle on his third-place finish at the West Point Triathlon on Sunday. Michael finished off the multi-sport event with a sub-8:00 minute 5K on a hilly course, after swimming and biking for more than an hour.

If you are interested in exploring triathlon, the West Point event is a great introduction. The distances are manageable, the weather is usually ideal, and it has a friendly supportive atmosphere

Just Around the Bend

Coming Up in the Weeks Ahead

End of season Track Party on August 30th. Location TBD
Club meeting on September 12th, 7:00 PM at Growler and Gill in Nanuet.
Turkey Trot 5-Mile Race for the Marisa Fund. Registration is open and early bird pricing is in effect.

www.rocklandroadrunners.org