[Brett Avery]

Sticking around a semi-deserted NYC for Independence Day allows us to make our own rules, so we’re shifting this week’s intervals workout to the morning and following it with brunch!

WE WILL MEET AT 930a (!!!) at the Southern Pump House bridge on the reservoir, just north of The Met. We will partake in a light warmup, although if you hit the snooze button seven or eight times (or it’s more convenient) we’ll see you at 940a (!!!) on 72nd Cross Road above Bethesda Fountain. We are running 400m repeats, preferably on Literary Walk (The Mall), although if it’s too crowded we’ll be on the drive nearby.

This workout puts us midway through the training block for NYRR Team Championships!

A: 6-8 x 400m @ hard effort on 1-minute standing rest
B: 8 x 400m @ 2-mile goal race pace on 200m jog recovery
C: 10-12 x 400m @ 2-mile goal race pace on 200m jog recovery

Feel free to bring a bag or hydration bottle, I am happy to safeguard items during the workout!
Brett

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