This week there is a team race for those 40 years old and over in Rockland and that information and directions can be found at www.runner.org . You are encouraged to participate there but we will be holding a speed workout for those who cannot get over there or are under 40.

The workout is 4 x the Meadow Loop (1309m long). It is uphill to start then has a shorter flat stretch in the middle with a long gentle downhill finish. We will work on uphill and downhill form.

Please let me know if you are coming. I believe we have enough runners for the workout but I’d like a better idea of how many to expect.