“Milo” Repeats. Meet in the parking lot at 8:00am so we can start the workout by 8:30.
Saturday we will do a moderate workout on the trail at E. Milo Beck Park in Springboro. The outer loop is just shy of 1.5 miles and is mostly flat. We will do a 3 mile warmup (2 loops) and then run 3-4 loops at a faster pace with 2 minutes rest in between. Total run will be around 9-11 miles. This will be a good way to work together and give our legs a break from pounding the pavement.
We will have water and Gatorade at the start of the loop, and our table will be set up in the pavilion overlook with water, Gatorade, coffee, and homemade banana bread. Runners are welcome to bake something and add it to our table for others to sample after the run.
Lead group will run the up-tempo loops around 6:00 min/mile pace with the goal of keeping the group comfortable and relaxed. Hopefully with a decent size group we can cruise through the workout without anyone having to strain. We welcome and encourage sub-groups to form and work together off the main group – the more the merrier.
Looking to get faster in 2019? Don’t overlook the value of a team environment as described in this recent article about the Kenyan marathon greats and how they train together as a group.