It’s been awhile since we’ve done any hills, and 13+ months since we’ve run the Gauntlet! Should be fun
West Side Stair Steps (and the “Full Gauntlet”)
The title of this workout refers to the “up and over” nature of these hill repeats, and the appearance of the course on a map. The workout begins at the corner of Cannon and Garfield. By starting at Crossroads, runners can travel 4 blocks west on Knight to Garfield, and then turn right (downhill), and travel 2 blocks to the “starting line” on Cannon — this is the low-point of the course (“LePetite” Cannon if you will, as opposed to the high-point on “LeGrande” Cannon). Runners should be warmed-up and prepared to start the first hill at 12:15 sharp. The workout is run on city streets, so the most important thing to remember is to NOT get run-over! PLEASE WATCH FOR TRAFFIC AT ALL TIMES! The workout involves running a series of very short (one block), but very intense uphill stretches (southbound), with one block recovery jogs (westbound initially) in between. After 6 intervals, runners will arrive at the high point on LeGrande Cannon Blvd., at which time they will jog one block to the west and descend down Mountain View all the way back to Cannon St., thereby completing the first set. For those runners doing two sets only, the second set begins by jogging one block EAST to Henderson. At Henderson the pattern begins again, proceeding one block uphill followed by one block to the east until arriving at Mauldin St. (at the end of the sixth hill interval — note that runners do NOT make it all the way up to LeGrande on this set). Runners then return to the starting line via Mauldin, Flowerree, and Monroe. For those who want a greater challenge (i.e. “the full gauntlet”), a THIRD set of 6 intervals can be added (in between the two sets described above). For the most part, the pattern is preserved, with the following two exceptions:
1) the fourth interval on the second set is TWO blocks long
2) after the fourth interval, runners will run their recovery jogs to the EAST
Note that at no time should runners hit the same hill twice. All 18 hills are unique! All runners complete a SINGLE CIRCUIT of their respective courses. Once they return to the starting line, they are done.
Distance (2 Set Version): 2.75 miles
Distance (3 Set Version): 4.3 miles
Rest: Continuous jog
Map (2 Set Version): http://www.mapmyrun.com/routes/view/1470402
Map (3 Set Version): http://www.mapmyrun.com/routes/view/1580406
Great looking elevation profiles!
History: This workout was run on the following dates –
5/13/08, 8/05/08, 5/19/09, 8/04/09, 6/1/10, 8/10/10, 5/31/11, 8/9/11, 5/29/12, 8/7/12, 7/6/13, 8/26/14
Record: The workout is not really intended to be run as a time trial. (Instead, the point is to hit the intervals pretty hard, and get some real recovery on the off-intervals.) That being said, on 6/1/10, Thomas Jodoin ran a smoking fast 24:42. On 5/31/2011, Beth Shumate posted 28:58 for the loop, providing an excellent benchmark as the fastest known female time.