November Birthdays Run at Magpie Cafe
Corey Smith is the only Magpie Morning regular that we know of that has a birthday in November. Anybody else?
Corey requested a Lake Erie birthday workout. So I know we did one there last week so I’ll mix it up a little.
This map may look kind of kooky but it takes you to the start of the intervals.
**This is technically an easy/recovery week so if you are little tired – just cruise through these quarters.
Warm up down Fiero to Lake Erie.
3 x 1/4. with a full 1/4 recovery.
Jog over to Hillsdale to the corner of Ebony and Baywood where we typically finish our uphill quarters. We will run 3 x 1/4 backwards and downhill.Loop around back on Ebony for recovery.
There is great value in conditioning your legs to run downhill. (Ask anyone who has run Boston marathon) We often emphasize uphill. Take it easy and practice good form running downhill. Again we are just cruising.
Straight back to Magpie.