Group Run 052418

Warm up around bottom of park to E72.

Begin clockwise 4.0439 mile inner loop. Maintain marathon effort throughout, with extra attention to all descents. Do not treat downhills as recovery. Just as on race day, others may easy up and look for a break there, but it's a good time to put the pressure on.

When you return to E72, do a counterclockwise lower loop. Once again use marathon effort as a baseline, but for the lower loop the emphasis is on any uphill sections. Surge hard on the uphills, aiming to pick up a few seconds each time you do. Focus on your form, making sure to get your hands a little higher, and lift your knees and heels a little extra.

Cool down by finishing the lower loop.

Coach CaneComment