Notes
I was wanting to do something fast tonight to try and get some faster turnover to help out with these shorter distance races coming up with the WS. So i got out of work really late and arrived at UC late and i knew that it would b difficult to c in KC to do quarters, so i decided to head over the bridge and do some lightpoles on the blvd where there was some light and where i did'nt have to worry about dodging cars like i do in KC, and i figured i could run some lightpoles for some qick turnover efforts, then i figured i had my GPS and i could just turn the workout into a 200's workout where i run for .13 and then recover for .12(i know that the sattelites r not exactly right but at least it's consistent for the most part), and i would start each speed rep on the quarter mile split. I did a 2.50 WU(7:44,7:55,and 3:49). I did a total of 20 x 200's(the on segments and (20) 200 meter recovery. I did separate the workout by doing 10 of the 200 on 200 off for 2.5 to the 5 mile point then i jogged back up the blvd from Magic Island and i really had to use the bathroom badly so i stopped at Captain D's and used the bathroom and headed back up the blvd. So i did a 1mile jog between the 200's before jumping back into them at the 6 mile point(7:56 for the jog in between) then 10 more 200 on 200 off for miles 6 to 8.5 before heading back across the bridge to UC for the Cooldown(1.50 miles in 3:57 and 7:38).Splits for the on's were in the low 6 min pace on avg with the fastest being 5:56 pace and the slowest one at 6:20 pace. The on's were in 43 to 47 seconds and the recoveries were 1:06 to 1:20 with the avg being about 1:13 or so. I felt very strong throughout this workout and i am starting to get a real good feel with the Newton Gravity. My biomechanics remained very consistent throughout the entire workout and the turnover with these shoes is insane! The length of the workout or total volume of the speed portion was'nt overwhelming but the pace made me really concentrate on what i was doing throughout and that is something i am really lacking in my races.
3 minutes ago via Garmin