This week's speed workout will be at Green Mtn. Meet at the Rooney Rd
lot, Tuesday, at 6pm. This is a repeat of the workout we did here in
April.

The speed workouts are for all running levels. We will stay in a small
area, so no one will be left behind. If you want to get faster, you
have to practice faster.

After a warm up, we'll do short repeats on a short, steep hill – run
hard uphill (~20-30sec), walk easy to recovery down.

On the route map, the warm-up will be the small loop to GM1 and back.
After crossing the bridge over C470, take the trail to the right. At
the trail junction, ~3/4 mi, take a left and start heading back. After
you come over the hill and start coming back down the hill, the trail
forks before getting back to the footbridge. Go right and follow the
trail down, then up a steep hill to the service road. Go right up the
service road for a short distance towards GM5, and look for a trail on
the left. Take the trail (red line) over the first hill, to the bottom
of the second hill. Stop the warmup here. The repeats will on the hill
leading up to that turn.

The trail is behind a hill, so it should be shaded, and relatively cool.

The workout is to run hard up the hill for ~20-30 seconds. Go at a
near all out sprint. Stop when your form starts to break down;
typically 20-30 seconds, no longer than 40 seconds. Walk easily back
down the hill. Repeat the hard/easy for about 25 minutes.

After the workout, jog back together as a group.

Bring extra clothing, water, etc., to leave at the bottom of the hill.

I won't be there today. Others, who know the workout, should be there
and can lead the workout.