Wednesday night this week sees Peter Lee elsewhere so I will happily conduct his session, which is a true over-the-top workout!
This week’s workout will see us running Cat Hill, although instead of stopping at the top we’re going to blast OVER the crest and continue for another 45-60 seconds. It’s one thing to run to the top of a hill, this workout reinforces the habit of accumulating speed over the top.
We will meet at 730p at THE BOTTOM OF CAT HILL, IN FRONT OF THE BOATHOUSE on East Drive opposite East 74th-75th. Please DO NOT go to our usual meeting place at the bridge, find us at the Boathouse.
After a short warmup (~1k), we’ll split into groups and roll into the workout.
A: 4xCat Hill +60 seconds beyond crosswalk at top, recovery at pace 45-60 seconds/per mile slower than repeat
B: 5xCat Hill +60 seconds beyond crosswalk at top, recovery at pace between 45-60 seconds/per mile slower than repeat
C: 6xCat Hill +60 seconds beyond crosswalk at top, recovery at pace 45 seconds/per mile slower than repeat
The recovery pace is an important component of this workout. We are looking for a moderate lowering of heart rate yet not enough to return to normal rate.
Total distance depends on quantity plus recovery pace, although 3.5-6 miles should include almost everyone.
Happy to hold bags, backpacks, jackets, fluid bottles and chocolate chip cookies during the workout. See you at the Boathouse!
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