Submitted by Dan Fanelli
A light wind and 43 degrees for some near perfect running conditions.
Attendance: Coach Mike Barnow, Conor, Ben, Alex, Tony C., George G., Bob Pertak and a few others. Guest appearance by Harbert Okuti pacing a new Scarsdale runner. Spotted Mitch and his dog doing a few repeats. A good size group with new Coach Jovan Zigic and his subgroup of approximately eight Horace Greeley High School runners.
The Workout:-2.2 mile warm up from the Sleepy Hollow High School lot to the tunnel and Cantor Alley trail area.
– 2x 2min out on Cantor Alley at about a 10k pace and 2 min return to the bridge with Coach Mikes goal to try to finish under 4min 10 sec.
Next: to “Coach Mike’s Flat Hill”. 3x 90sec (sustained fast pace up, then jog back down after each repetition 3x 60sec 3x 40sec
2.2 mile back to the high school parking lot at cool down pace
The Refueling: El Dorado Diner for a group of eight.
Special Mention: Harbert easily decimates an eight egg breakfast.
Plan for our Sunday December 30 group long run: Meet in Sleepy Hollow High School parking lot at 8:30am sharp 11 miles of trail running somewhere between 9:15-9:45 pace (depending on elevation of trails we choose). Do all or do some and head back to parking lot. Diner breakfast to follow (for more eggs).
We have a WTC club banner! 