This Tuesday's, 5/30, speed workout is at S. Table Mtn. Meet at the
NREL lot at 6pm.

The workout will be 4-5 repeats of a loop, ~5-7 min hard, 2 min easy.
This will be the same loop we ran in early April, but in the opposite
direction, with different sections of hard/easy.

Warm-up: Jog easy and stay together as a group. Stay right at the
split, 100 yards up from the lot. Take the trail up to the SE edge of
the mesa. Follow the trail around the E edge, to the NE side. When you
come to a trail that drops steeply to the right, stop and regroup.
This will be the end of the hard section of the intervals. This is a
good place to stash jackets and water bottles.

Continue the warm-up doing the reverse of the interval loop. Continue
W, following the mostly flat trail, along the N edge of the mesa. In
about 2-3 minutes, you'll see another trail to the right. Turn right
here, and continue jogging down this moderate decline, to the next
trail junction. This will be the start of the intervals.

Hard: Turn around, and run hard, back up the trail you just jogged down. You'll
be running into the sun on this trail, so you might want
sunglasses and/or a hat. At the top, turn left, and continue hard back
to where you left your jackets/bottles. This is the end of the hard
part of the intervals.

Easy: Go left, and jog easily down the steep hill, back to the lower
junction. This is the recovery section.

Repeats: When you hit the junction, go hard again repeating the interval loop.
Repeat the loop 4-5 times. The total time for the intervals, hard + easy, should
be 25-30 minutes.

After you've finished the workout, go back and jog the reverse of the
interval, like you did in the warm-up, until you've gathered the last
runner on the loop. Regroup at the spot at the end of the intervals,
where you dropped your bottles/jackets. Jog back down to the lot as a
group.

I won't be there this week. Look to Mark, and others familiar with the
speed workouts and S Table Mtn, to lead the way and answer questions.