https://www.greathilltc.com/training daily 0.75 2023-07-03 https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1605057959860-48YZLFV55VX8TWXAVE44/IMG_2231+3.jpg Train With Us - format Each 90-Minute Session Includes: Warmup (dynamic stretching, jogging, form drills, short accelerations) Structured Run (at a ratio of approximately one coach to five runners) Cooldown (jogging) Strength, Flexibility, and Relaxation The workout will be either an interval-training speed session or an endurance-enhancing tempo run. (See below for when and where each workout type is offered.) https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/b3ebe644-40b8-474a-a1b3-5df11ff7d276/AStoria+Team.jpg Train With Us - locations We meet in some of the best parks in NYC (or anywhere else). Central Park’s 840 acres are world-famous, but even the locals often don’t know about its many miles of beautiful bridle paths or our infernally steep namesake, the Great Hill. The Bronx’s Van Cortlandt Park is home to perhaps the country’s most prestigious cross-country course, and Brooklyn’s Prospect Park boasts the longest uninterrupted grass field in any American park. See specific times and locations below. https://www.greathilltc.com/sign-up daily 0.75 2022-11-10 https://www.greathilltc.com/our-head-coaches daily 0.75 2024-12-13 https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1604689796057-NP0O11C3UQQHNTK1DIHL/SXC.jpg GHTC Coaches - Stuart Calderwood founder and head Coach Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/a44399bc-1392-43fd-8445-f4cf5e969ab1/David+A+square2.jpg GHTC Coaches - DAVID ATKINSON Central Park, Manhattan Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/aa307fca-7ed4-45c8-b3b1-7acea8f45c6f/craig+new.jpg GHTC Coaches - CRAIG ASTREICHER Van Cortlandt Park, Bronx Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/343aa41d-58f4-43bf-9d85-0485479ad337/IMG_6924.jpg GHTC Coaches - Duncan Lonsdale Central Park, Manhattan Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/5484fefe-633e-431e-bc36-d7792019da93/20230115_190656.jpg GHTC Coaches - David Dorsey Central Park, Manhattan Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/62a4e001-ca13-49f6-91b8-570ea36e8874/image0.jpeg GHTC Coaches - Binu Paulose Prospect Park, Brooklyn Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1619207389384-91GY3BPJWC2Q7UY95AJ0/IMG_0674.JPG GHTC Coaches - Ann Restak Founding lead and private coach, New York Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://www.greathilltc.com/oursystem daily 0.75 2022-03-01 https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1605057735197-BPEXD8WGWE1VA2CK9YZ3/IMG_2098.JPG The Great Hill System - The Warmup Our hour-and-a-half format gives us time for a thorough warmup, which has several elements. First is an approximately five-minute dynamic-stretching session, which activates joints and muscles and thereby, in the immortal words of Coach Dara Frank, “gets the crunchiness out”—but without putting the strain on cold muscles that static stretching can. After that, we’ll jog approximately a mile, toward the end of which we’ll do a series of form drills. Each of these accentuates and exaggerates an aspect of good running form so as to ingrain it in your muscles’ memories. (The drills are also a bit more energetic than jogging and can warm you up faster.) Finally, we’ll run some “strides,” the universal but unimaginative term for brief, relaxed accelerations that accustom you to the speeds that you’ll be running in the workout. They’re about 50 to 75 meters long and alternate with jogs of the same length. After those, we’re ready for a speed workout, even if we’re starting in the early morning. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1605057959860-48YZLFV55VX8TWXAVE44/IMG_2231+3.jpg The Great Hill System - Strength, Flexibility, and Relaxation After each workout, we reconvene for a five- to ten-minute strength-building segment to develop core and upper-body fitness and explode the myth of the weak, uncoordinated distance runner who had to join the cross country team because she was too “unathletic” for soccer or basketball. Our coaches, who have all disproved that stereotype, will experiment with making your muscles sore in a different way each week until you’re impervious to their attempts. We then try to reward you for all of your hard work by giving you about five minutes of stretching and relaxation exercises, via which kinder, gentler members of the coaching staff try to assuage the discomfort just inflicted by their peers. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1604701974443-MPEXL27678VVHP52XGPH/_MG_8652.jpg The Great Hill System - Speedwork As the name suggests, speedwork is fast and designed to make you faster. There are many kinds of running that can be classified this way; our workouts employ "interval training"—short, fast runs interspersed with intervals of rest (usually slow jogging). The trick is to run at faster paces than you'll use in your races, but without racing. That's achieved by shortening the distances and giving you those recovery jogs between them. Becoming familiar with, say, 7:00-per-mile pace for several half-mile runs makes trying for 8:00-per-mile pace in a 5K much easier. Speedwork can be run on dirt, grass, a road, or a track, and sometimes it consists of running up a bunch of hills. (We have to live up to our name; we really do think hills are great.) https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1604702090162-ZFV7IU3IUNNIOKAB1O8M/IMG_1763.jpg The Great Hill System - Tempo Runs A tempo run is one in which you try to go a bit harder than your typical training pace, but which is still easier than racing. It’s a chance to build your aerobic capacity, practice your pacing skills, and work with training partners to disprove the “loneliness of the long-distance runner” rumor. (We believe in the friendliness of the long-distance runner.) Our tempo runs are usually between 30 and 40 minutes long, and we hope that their second halves are slightly faster than their first halves. (That's called "negative splitting," which is a good thing, like negative tests.) If you can gauge your effort on a 1-to-10 scale, we recommend running at an effort level of between 6 and 8 out of 10. Your coaches will run with different group members during the workout and give you tips on form, relaxation, effort, and other pertinent topics—positive feedback as well as advice. https://www.greathilltc.com/about daily 0.75 2022-11-10 https://www.greathilltc.com/covid-19-protocol daily 0.75 2024-12-13 https://www.greathilltc.com/ghtc-athlete-waiver daily 0.75 2020-11-11 https://www.greathilltc.com/faqs daily 0.75 2020-11-16 https://www.greathilltc.com/home daily 1.0 2024-12-21 https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/7573bbfd-6e0a-4f89-9943-5ac1aa2d6871/IMG_5941.JPG Home Coached group workouts are offered in Central Park, Prospect Park, and Van Cortlandt Park. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1607452850210-MC2MR51JBV4WSQKLD65V/CustomFreshLegs_GHTC.jpg Home - Custom Performance Great Hill TC runners can enjoy a special offer from our physical therapy practice of choice. Custom Performance PT is offering all current and new GHTC members: $10 off Custom Performance services (excluding Bread & Butter strength) Free recovery boots access Free cold tub access Team education opportunities with Custom Performance (Zoom info sessions or other virtual events) https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1607453696627-8XXM704MXFN17LZXEJFV/free_workout_GHTC.png Home - Free Workout for Newcomers Your first workout is free. Just go to our Sign Up page, choose an individual workout of your choice and enter the coupon code FIRST-FREE upon checkout. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1626373896675-LPEAI8ITHXFNAFNT6T67/JR+logo.png Home - Community Partnership with JackRabbit JackRabbit's Upper West Side store (@jackrabbitwestsidenyc) will provide a meeting space and lockers for our Central Park evening workouts (mornings to come) and a 15% discount to GHTC runners during the day of the workout! (Some restrictions apply.) https://www.greathilltc.com/home-1 daily 0.75 2022-03-01 https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/2010ef8c-9e67-4a87-9cc0-b53f99d2bad8/For+Website.jpg Home (Copy) https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1626373896675-LPEAI8ITHXFNAFNT6T67/JR+logo.png Home (Copy) - Community Partnership with JackRabbit JackRabbit's Upper West Side store (@jackrabbitwestsidenyc) will provide a meeting space and lockers for our Central Park evening workouts (mornings to come) and a 15% discount to GHTC runners during the day of the workout! (Some restrictions apply.) https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1607453696627-8XXM704MXFN17LZXEJFV/free_workout_GHTC.png Home (Copy) - Free Workout for Newcomers Your first workout is free. Just go to our Sign Up page, choose an individual workout of your choice and enter the coupon code FIRST-FREE upon checkout. https://images.squarespace-cdn.com/content/v1/5fa06e6a3b4d2177d056e8d1/1607452850210-MC2MR51JBV4WSQKLD65V/CustomFreshLegs_GHTC.jpg Home (Copy) - Custom Performance Fresh Legs Offer Great Hill TC runners can enjoy a special offer from our physical therapy practice of choice. Custom Performance PT is offering all current and new GHTC members one $50 Fresh Legs visit. This 45-minute session normally costs $110. Please write to GreatHillTC@gmail.com for more details. https://www.greathilltc.com/about-1 daily 0.75 2022-03-01