This week we will be running the Hill & Dale workout which consists of six times, three minutes hard followed by a three minute recovery over a moderately hilly course. Those who are racing in the team race on Saturday are advised to run this workout at a training pace. We will leave from the normal meeting spot at 5:30 and won’t be back there until the workout is over. Call me at 914 469-0702 if you need a few extra minutes. We will be regrouping after each segment at the back of the group so that those new to this course can’t get lost.