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 second hard sprints, up a steep hill; walk down for a
full recovery. Repeat for 20-25 minutes, however many you get done in the time.
We'll start and finish together. Then, ~5-10 min cool down back to the cars.

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.

I am not sure where on the mtn we will do the hill repeats. The forecast, though
warm, is for 20-25mph winds. There are several good hill locations to choose
from there. Based on conditions and wind direction, I'll pick a location that's
somewhat sheltered. If you are late, you can call my cell phone to find us,
303-870-0487.

Bring a wind breaker or warm top for the warm-up and cool-down. Bring
water, if you want, to drink between the repeats. You can leave the
jacket 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.