28 Aug quality workout:

Wait, this is the last Wednesday in August? Is that even possible?

This week we’re waving goodbye to the eighth month with a workout spending far more time in the warmup and cooldown (which you will do on your own) than the repeats. So we can work hard during those repeats!

We will meet at 7p at the usual spot behind The Met, light pole E8301 (near the Hamilton statue). Please run ~2 miles as a warmup.

Once we assemble we will run the repeats at Cat Hill, if you are late or it is more convenient meet us at the top of Cat at ~705p.

—-6 x 1-minute with 90-second jog recovery (beginning from the southern entrance to The Boathouse parking lot)

then

–4 x 20-seconds with 40-second jog recovery, beginning where the straight begins at the bottom of Cat Hill (about halfway up the hill’s entire length)

Per our coaches, “The first set (one-minute repeats) should be steady-hard, think half-marathon race effort. The second set are short and hard, focusing on power and driving up the hill.”

The cool-down is ~2 miles, take advantage of the water fountains on your way home!

As always, please ask for suggestions on modifying the workout. And I am happy to safeguard water bottles (it will be hot!), backpacks, extra layers (ha!) and small bags of frozen grapes. See you at Cat!
Brett