Let's squeeze in one last modified “Hill and  Dale”    . This workout involves 6 x 3 minutes hard with a 3 minute jogging recovery. I think that a few modifications will make it a safe run. We can go over the course in more detail that day but I'd like to start with a fast segment this means being warmed up at 5:45. Let's leave the Witches Spring Trail segment as a “game day decision”. We'll skip Eagle Hill because of the rough footing but add the loop that goes behind “The Meadow”. This is the loop that the group sometimes runs as a cool down.