This Tuesday starts spring-summer-early fall Tuesday workouts. Almost all
will be to help improve a 5K or 10K time. Most will be some sort of interval
work. So far if one includes both site, distance, and number of reps there
are no repeats of the same exercise all year.

Warm up at 6:00 (or earlier) Start line at 6:15. On partner workouts you
can find one there or bring a friend and/or sometimes you will be assigned a
partner.

THIS TUESDAY, April 08, meet at Hawk Island in NE corner by the
pavillion/restrooms. Start line will be there too. Workout is 6 x 1/2 mile
with short
rest periods. Considering the chances of cool or cold weather there will not
be much time between intervals so as to prevent muscle injuries from being
insufficiently warmed-up because of a long rest delay. (All April workouts
will be that way).
We will run in ability groups and the intervals will be "swimmers method"
where you will run an 880 yds every time interval (example at start-at 3:00-at
6:00, etc.) Obviously, the faster you run an interval the longer the rest.
Pick a speed faster then either your normal workout pace or slightly faster
than your present 10K pace.
Pick your group 5:45 minute per mile or faster runners will run every 3
minutes, sub 6:30 runners every 3:30, sub 7:30 milers every 4:00, sub 9:30
milers
every 4:30, also an every 5:00 group
Travel around the lake twice counterclockwise with 3 intervals per trip.
Restrooms at the starting line. We must leave by 7:30 for park rangers
convenience.

Long range weather prediction is 52 degrees that afternoon, not bad if the
sun is shining instead of a cloud cover.

Hawk Island Park is on Cavannaugh between Aurelius and Pennsylvania.
Cavannaugh parallels Jolly Rd to the north 1/2 mile.



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