With forecasts predicting temperatures in the low 90’s this evening I’d like to run our coolest, shadiest course the “Hill & Dale” run. The club team championship is this Saturday and those running it are advised  to run this one strictly on form at a speed no faster than 15 seconds per mile slower than goal pace. Run this way it can help in adjusting to the heat. Here are my note from 5 weeks ago when we last ran this course.
Hill & Dale
This consists of 6 x 3 minutes hard  then 3 minutes easy. It’s a beautiful rolling course  and somewhat challenging. I will also have a “novice” course that is a little less complicated and less  challenging if there is interest in that. The regular course is Witches Spring Trail (all of it), 200m north on Gorey Brook Rd Trail, 13 Bridges Loop (all of it), Eagle Hill Trail (all of it). We finish heading south on Gorey Brook Rd Trail (again) to the farm road trails to our meeting spot.  
We will be starting the speed portion at “Witches Spring Trail” which is well north of our meeting point, so there will be a 3/4 of a mile warm-up built in. Call me at 914 469-0702 if you are running late as we will be starting on time. There are short cuts that you can take to catch up with the group.

 Here is trail map that includes the whole run. We meet at our normal spot (see the web site) which farm trails are unlabeled and in orange on this map and more than a little confusing (to me at least).