Back to the Lake run this week. For those who are racing this week I would suggest focusing on form & fluidity rather than pure speed. The emphasis this wee k is on relaxing one’s shoulders as I saw at last weeks workout some very tight shoulders and upper bodies.
Lake Run:  

 The Lake Run around Swan Lake consists of 10 x 2 minutes hard followed by a 2 minute recovery. It starts with a very long uphill then moderate rolling hills ending with a long downhill. Half of the course consists of farm trails and then the park trails. They are 1) Brothers Path 2) Old Rail Road Bed 3) Peaceful Path 4) Brothers Path again 5) Farm Meadows Trail and back again to the farm roads. We will have an alternate course if needed for those new to this workout. We leave the starting point at 5:45 but again there is a shortcut to catch up to the group so give me a call  or text to 914 469-0702 if you are going to be a little late.

I’m making a 2nd attempt at a course map, I could use any advice to map it better.