Location: Bear Creek Lake Park. It'll be a different loop than last time.

Meet: Regular location, dirt lot.
http://dtr.runuphillracing.com/Maps/

Time: 6:00pm

Workout: VO2Max type loop, ~3-4 min hard, ~1:30 recovery. 4-6 repeats,
depending on speed, for about 25-30 minutes total.

Terrain: Not technical. First half of the hard run is on a flat,
smooth path; the second half is up a mild hill. The recovery is downhill.

If it is raining, we'll do an alternate workout on the paved, park
roads, rather than running in the mud.

Warm-up: About 15 min easy jog, flat, as a group, to the start. Then
4-6 short sprints, 20-30 seconds.

If late: Cross the street and follow the bike path into the park.
Don't cross the bridge, but stay straight onto the park road. Just
past the tollbooth, stay left at the fork. After the fork, you can
either stay on the road (it's quicker), or hop down to the trail on
the right. About 1 mi down the road, at the Fishermen's lot (the trail
comes just before the lot), the road curves left and climbs steeply.
Just before there, by the Coyote Crossing sign, look for a trail on
the left. From the left side of the main road, take the single-track
trail that goes up to the right of the creek. Don't head up the dirt
road to Coyote Crossing. The workout loop starts at the next trail
junction, ~40 yards up.

The workout loop will take the far left trail from the junction there.
It's a flat trail that runs along the W base of the hill. Take the
next right up the steep hill. Take the next right, and continue hard
up the next rise, to the end of the plateau. At the top of the hill,
slow down, and jog easy, downhill, back to the start. Repeat the
hard/easy loop for about 25-30 minutes.

Bring water, extra clothing, etc., to leave at start of loop, if wanted.

All running abilities are welcome. We stay together during the
warm-up. Then, we usually will stay in a small area – either back and
forth, or a short loop. So, no one will be left behind. If you want to
get faster, you have to practice faster. However, if you are just
starting a running program, I recommend that you build your
aerobic/endurance base, with lower intensity runs, before starting
speed training.