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Welcome to December! How fitting that the month begins on a Wednesday, and if the forecast is correct arrives with some fairly nice conditions (calm, low 40s). So let’s celebrate the impending end of ’21 (itself a mini countdown!) with some timed repeats.
Per usual we will meet at light pole E8301 behind The Met at 630p. If you are late, roll in when you can as we’ll be running past that spot a few times.
BRING A TIMING DEVICE! Whether a watch, phone or other instrument doesn’t matter, monitoring elapsed time will be important.
After a short warmup we will run a pyramid workout of 1-2-3-2-1 on East Drive that alternates directions, so we experience flats and a few rollers. The workout looks like this:
*1 minute south at 85 percent effort from E8301
*1 minute standing or light jog recovery (your choice)
*1 minute north at 85 percent effort starting at the spot where you ended the 1-minute south run
*1 minute standing or light jog recovery (your choice)
*2 minutes north at 85 percent effort from E8301
*1 minute standing or light jog recovery (your choice)
*2 minutes south at 85 percent effort starting at the spot where you ended the 2-minute north run
*1 minute standing or light jog recovery (your choice)
The three-minute set will be to the south, the second 2 minutes to the north and the final minute to the south. All recoveries 60 seconds.
That last 1-minute return? Everything you’ve got, play with it, have fun with it, see what you’ve got in the tank.
As always, happy to safeguard fluid containers, backpacks, extra layers and butter tarts (the ones with a raisin, please). See you at E8301!
B