BYOW Many folks may still be running easy after a few big race weekends. 6:30am at Nica’s or 6:45am warmed up at Wilbur Cross

BYOW Sounds like most folks are either running easy after Middletown to tapering for marathons this weekend. 6:30am at Nica’s or 6:45am warmed up at Wilbur Cross

10km race cutdowns: 3000m @ 10KMP 3min jog 1600m @ 5KMP 3min jog 4x400m @ 3KMP with 200m jog rest Meet 6:30am at Nica's or 6:45am warmed up at Wilbur Cross

6 x 800m at 5KP with 2:30 jog rest 4 min recovery 4 x 200m fast with 200m jog ' Meet at Nica's at 6:30am or warmed up at Wilbur Cross at 6:45am

4 miles of alternations 200m 5km pace / 200m float (5km pace plus 60s mile (i.e., alternate 6min/7min pace every 200m) 6:30am at Nica's or 6:45am warmed up at Wilbur Cross

Easy run for anyone who raced Shamrock on Sunday! For anyone else... 6-8 x 800m at 10KMP with 2:30 rest

5-6 x 1200m @HMP with 60s jog rest 4 min set break jog 4 x 200m @3KP with 200m jog rest 6:30am at Nica's Given track is snowed in, anticipate a canal trail workout.

Wondering if we could make a #readme post for new members detailing where and when regular runs meet? Monday 6:30am easy miles Tuesday 6:30am track workout Wednesday 6:30pm fun run Thursday 6:30am summit run Friday 6:30am canal trail tempo

2 sets of 4 x 600m • First 3x300m at 5KP, final 300 at 3KP. • 2 min jog between 600ms, 3 min jog between sets Meet 6:30am at Nica's or 6:45am warmed up at Wilbur Cross

4 sets: 1 mile @ 10KMP, 200m jog, 200m @ mile pace, 400m jog Meet at Nica's at 6:30am or warmed up at Wilbur Cross 6:45am

8-10 x 1km @HMP-15KMP with 60s jog rest Meet 6:30am at Nica's or 6:45am warmed up at track

12x 400m @ 5KMP with 2min jog rest Meet at Nica's at 6:30am or warmed up at Wilbur Cross at 6:45am

Wilbur cross is still covered in ice and snow. Let's meet 6:30am at Nica's and plan a road tempo. Workout is BYOW @Lizzie Mundell-Perkins suggests 3 mi progressive tempo, then 2 x 4/3/2 @Robin Bonomi is going 4 mi progression. And without even asking them, Ross and Daniel are probably running 800m repeats with 100m jog rest.

4-5 x 2km @ HMP with 60sec jog rest 6:30 at Nica's or 6:45am warmed up at Wilbur Cross track

4x1600m @ 10kmp with 3min rest jog rest Where is everyone this week? For those in New Haven, 6:30am Nica's or 6:45am warmed up at track. Alas, I'll be running my mile repeats in Florida!!!

Coach @Jake Jayworth is back!!! 2 sets of 5x800m @HMP with 30sec jog rest, 2 min set break. Nica's at 6:30am, warmed up at Wilbur Cross at 6:45am.

With many legs freshly tired at CIM, Tuesday morning may be a small crew. BYOW. 6:30am at Nica's or 6:45an warmer up at track. See you there!

Tbd! 6:30am at Nica's, 6:45am warmed up at Wilbur Cross

x1000m @ 5KP 2min jog rest 4x600m @3KP with 2min jog rest 2min jog rest 1x1000m @5KMP 6:30am at Nica's or 6:45am warmed up at Wilbur Cross

3-4 sets of: 1600m @ 10km pace, 200m jog, 400m @ mile pace 3min jog set break 6:30am at Nica's or 6:45am warmed up at track