+ Tue Speed
+ Tue evening trail running & racing talk, FREE
+ Wed South Table Mountain Open House
+ Race volunteers needed

TUESDAY SPEED
This Tuesday's speed workout will be at Green Mtn. Meet at the Rooney
Road lot, ready to run, at 6:00pm.

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.

Start with an easy jog warm-up to the hill, ~10 min. Then, the
repeats. Then an easy jog back to the cars.

On the repeats, run hard for ~30 seconds. Only go hard until your form
starts to break down, and maybe a few strides more. Don't try to make
it all the way to the top. Then, walk/jog easy to the bottom, and repeat.

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.

The speed work is for runners of all abilities. The group 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. Mike Robbert will lead the way.

++++++++++
FREE TRAIL RUNNING AND RACING
Tue evening, 7-8pm, Runners Roost, Lakewood.
SW corner of Alameda & Wadsworth
http://runnersroostlakewood.com
http://www.runuphillracing.com

Come on over after the speed workout.

++++++++++
SOUTH TABLE MOUNTAIN OPEN HOUSE
Jefferson County Open Space (JEFFCO) is holding an open house to talk
about and get input for plans on developing South Table Mountain. The
meeting is at the American Mountaineering Center, 710 10th Street,
Golden. More info on the meeting at:
http://jeffco.us/openspace/openspace_T56_R148.htm

It's important that they hear from trail runners. JEFFCO is great
about working with the public. However, they can't make plans for what
they don't hear about. Some of the past meetings have been attended by
lots of neighborhood activists and conservationists, and mountain
bikers. While their wishes are important, it's also important that
they hear from trail runners.

South Table is very convienent, and is one of the few "real" trails
that doesn't require you to start up a long steep uphill. I think it's
also a trail that lends itself to night usage; officially, all JEFFCO
parks close at dark.

++++++++++
VOLUNTEERS
Race directors are always looking for volunteers. Here are a couple in
particular:

4/14; Greenland Trail Races; 8m, 25k, 50k; Castle Rock;
http://www.greenland50k.com derek@...

4/21; La Sportiva Front Range Trail Frenzy #1; 7.5mi; Chatfield St
Park; http://www.runuphillracing.com info@...