This Tuesday's speed workout will be at Green Mtn. Meet at the Rooney
Road lot, ready to run, at 6:15pm.
We will start with a ~10min easy jog warm-up. The workout will be hill
repeats, ~30-40 second hard uphill sprints; walk down for a full
recovery, ~1:30. Repeat for 20-25 minutes, however many you get done
in the time. Everyone will start and finish together. Then, ~5-10 min
cool down back to the cars.
Workout location: From the lot, run up the paved path and across the
bridge. Continue straight, up the service road (wide dirt), for about
300 yards. Take the single-track trail to the left. The trail starts
flat, then there's a steep drop, followed by a steep climb, then
another steep descent. Regroup at the bottom of the secend steep
climb. The hill repeats will be on this second hill.
On the repeats, run hard for ~30 seconds; don't try to make it all the
way to the top. Once your form starts to break down, it's time to
stop, return to the bottom, and repeat.
The speed work is for runners of all abilities. We will stay in a
compact area, so no one will get left behind. The only exception is
for beginning runners or those coming back after a long lay-off. You
should build a good base, with lower effort, and gradually longer
runs, before you start doing speed work.
Bring a warm clothing for the warm-up and cool-down, and water, if you
want, to drink between the repeats. You can leave the extra clothes
and water on the side of the trail where we do the workout. Bring dry
clothes to chang into after the run.
If you are unfamiliar with the trails at Green Mtn or need directions
to the lot, please go to http://dtr.runuphillracing.com
and click on maps.
I (Adam) will not be there. Look for Mike, Mike and Joe to lead the way.