Hill Repeat Tuesday @ Needwood 6:30 (6:15 Warm up)

Well, we actually do hill repeats every Tuesday. At least some do. Remember, going up and down the hill once is an ‘instance’. You need at least two trips up and down to call it a repeat. And you get no credit for just running by and looking at the hill. Anyway, for anyone tackling any ultra distance in the near future, it is essential to incorporate hill repeats into your plan. Builds up you quads, glutes and core. It also really strengthens your cardio-vascular endurance. Ya know, all that heavy breathing! Soooooo, tough it out! Hit those hills! You’ll be a better runner for it. Promise!

Tonight should be pretty decent on the weather front. No precip. Warm (but not hot) temps with some humidity. We’re getting nice-size crowds on Tuesdays. Here are the details for this evening:

Location: 15679 Needwood Lake Cir, Derwood, MD GPS Coordinates: 39.114637, -77.127564
Time: 6:30 (6:15 for warm-up)
Course: We will run around the lake counter-clockwise doing Blue Jay Loop and out’n’back on Beaver TaleTrail, then hill repeats on Adie’s Hill.


* Check out our Muddy Shoes merch! We got Hats ($15), Buffs ($10) and magnets ($1). They are going fast! Get yours from Robin (Hats), Phil (Hats, Buffs, Magnets) or Mike Chau (Buffs). US Dollars only!

* Check out the new Run Location list in the Files section that Robin put together. Gets you where you wanna be for getting and off of trails in MoCo. Contact us if there are any you want to add.

* Mark Calendars for our 3rd Annual Summer Bobwhite Fat Ass Trail Festival @ Seneca Lake on Saturday July 21st! We’ll have various distances and a whole bunch of great chow and bevs at the end. Don’t miss it!

OK, C U TMFs at the Lake!
Muddy ‘Glute’ Shoes

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