Frontcountry Trail Run - Squak Mountain: May Valley Access

Time: 6:30am
Place: May Valley Loop Trailhead.
Link to parking here: https://goo.gl/maps/wzVbQ35jq9UtXnTq6

Discover Pass required to park here.

There is a portalet at this trailhead.

Build phase focused run - Hill Intervals. Warmup pace (easy jog/power hike) for .60 miles and 400' of gain (approximately 15 minute warmup) up Cougar Mountain Rd. We will then do 4 x 3 minute intervals w/easy recovery pace returns.
After the intervals we will continue up Cougar Mtn. Rd. to Horse Connector Trail. We'll take Horse Connector to May Valley Loop Trail and May Valley Loop Trail back down to our cars at the trailhead.  
Intervals will be run at individual paces, distances and repetitions with each runner getting as much or as little out of these workouts as they want. You can even skip the intervals and just join us for the power hike up and following run down. We stay together as a group though and will be running down together.
Note: Doing the full set of intervals at 3 minutes each will add approximately  1.75 miles and 400' of vert to the activity posted numbers and should be around 5.20 miles and 1400' of  cumulative gain. I estimate total workout time to be under 1 1/2 hrs.

Run/power hike up, steady pace run down.

This will be a group paced run and no one gets left behind.