ITP Week #12 - Wednesday 9/9 -FINAL
Posted By:
Menzies R Wilson
Posted On: 2026-09-05T18:08:33Z
Sadly this is our final training session for 2026.
We’ll meet one last time at Lake Newport Tennis Courts in the parking lot at 6:00pm on Wednesday September 9.
Lake Newport Tennis Courts
11452 Baron Cameron Ave
Reston, VA 20190
USA
https://www.google.com/maps/place/11452+Baron+Cameron+Ave,+Reston,+VA+20190/@38.971371,-77.3461639,17z/data=!3m1!4b1!4m6!3m5!1s0x89b637cffe7462ad:0xfead683a5a56b751!8m2!3d38.971371!4d-77.343589!16s%2Fg%2F11c25yjlbh?entry=ttu&g_ep=EgoyMDI2MDgxMi4wIKXMDSoASAFQAw%3D%3D
September 9 Workout:
15-minute warmup (easy/conversational pace) out and back on the trails/roads near Lake Newport.
Hill Repeats. After warmup meet at the base of the hill at the wooden bridge, then run up at ~80-85% effort. Walk down slowly. That is 1 repeat. Goal: 4-6 repeats. Try to add to what you did last week.
10-15-minute cool down on the trails.
Tips:
Maintain good posture.
Keep your feet under you by shortening your stride to match the incline.
If the hill is too long, shorten it by going part-way up (1/3 or 1/2 way).
It has been a pleasure training with you this Summer and I look forward to training again next year. Good luck on Wednesday.
Menzies.