Gaylord

I am excited for a new loop to add into the mix. I give you The Gaylord 4 miler. Study the map and get a good idea where the course goes. You can click on "hybrid" (upper right corner) and you can zoom in (left side of image).

Gaylord http://www.usatf.org/routes/view.asp?rID=416735

We ran the loop on Friday... but the ending will change a little to make it a solid 4 miles... instead of a weak 4 miles.

We needed a loop that runs by the hill on the TT Path because we will be using the hill there for some SHORT HILL SPRINTS. We will run over there, stop our run, run 4-8 short hill sprints (sprint up at max speed/walk down), then continue on with our run. The short hill sprints will increase your max speed. The faster your max speed, the faster you can run at any distance. You might be a little sore after the first session, but after that you will be able to do them the day before meets and quality running days because they will stimulate your nervous system, which will warm-up your body for the next day of fast running.