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.