Supporting running in the metro Richmond area
This weekly rotation will be an interval workout! My suggestion is that we do telephone pole intervals down Grove and left onto Thompson to the rec center for water, then back.
I will be away this week, but trust that Tim, Nigel, Geoff or someone will lead this out.
Where and when: We meet on the St Christopher's track to begin running at 5:30pm. To get there from Patterson, turn south onto Maple Avenue (at the Pizza Hut). Take the 2nd right turn into the small parking area and walk up to the track.The protocol: Do an easy warm-up jog south on maple, then right onto Grove and to the end (at Threechopt). Turn around and begin an easy jog east on Grove to the first yellow sign on the telephone pole in the median. Run hard from there to the 4th pole. Then do a recovery jog for 4 poles, then run hard for 4. Repeat that interval (4 on, 4 off) to Thompson, turning left and continuing the rotation to the rec center (after the firehuose). Get water at the rec center, then do the same intervals on the return to the western end of Grove. Then it's all about an easy cool-down jog back to St. Christopher's. Remember- Your return is a reflection of what you've put into it. I will be away this tuesday, but promise to be running in Umstead State Park, and getting in as many miles as are left in my legs following the Cap-2-Cap run. I hear that some of you might have ridden that on your bikes there. Think about joining us for the 41'ish mile run next year... Run well, Mark 651-5415