Notes
Felt really good tonight, a lot better than after yesterday's LR faster pace seemed nearly effortless, then i added some hill sprints to recruit some fast twitch muscle fibers before tomorrow's speed work. This is a good tune up that i read about in Brad Hudson's book from a few years ago when he coached Dathan Ritzenhein. I've used it in the past w/ good success in speed work the following day. It sounds more taxing than it really is you find a steep grade like 8 to 10%, but this particular hill is between 10 to 15% in places, but your running @ a hard effort but for only 8 to 10 seconds just enough to recruit the fast twitch fibers but not enough to cause any neuromuscular fatigue or heavy breathing, plus it encourages good posture w/the trunk, increased knee lift, and a good push off @ the ankle, all the essential mechanics of fast running. You just have to b careful not to overdo it with these. then i finished off the last few miles w/the easy effort.
1 minute ago via Garmin