This Tuesday's speed workout will be at Chief Hosa. Meet just below
the lodge. We'll leave at 6:10pm.

Warm-up: Jog together, up the road to the right of the lodge. At ~0.7
mi, at the 3-way junction, go left, down the fairly steep dirt road,
to the bottom, near I-70. Alternatively (i.e., if you are late), you
can take the flatter road to the left of the lodge, ~3/4mi, and meet
us at the bottom of the hill.

Workout: Hill repeats on the steep dirt road. From the bottom, run
hard (a little faster than 5km race effort) up the hill. Run either to
the 3-way junction or 2:30, whichever comes first. Jog back down to
the bottom. Repeat for about 25 minutes, however many repeats you can
get done in that time (3-6 for most people).

Then, we'll jog together back to the cars.

Everyone is welcome to the speed workouts, regardless of speed or
ability. We 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 high intensity training.

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 change into after the run.

If you are unfamiliar with Chief Hose or need directions, please go to
http://dtr.runuphillracing.com and click on maps.