Notes
Strider session
Good workout, felt good for most of it, but last 10 minutes felt tough (ran with Steve F.)
1st 10 min segment at 6:25-6:40 pace
90 sec segments around 5:45-5:55 pace
Last 10 min segment at 6:10
Tempo Workout – Meet @ East Boulder Rec - 8:00 am
Warm Up 20 min/Stretch/4 x 25 sec strides
Start with 10 min @ 70-75% effort of MAX with 3 min easy to re-group
MAKE SURE YOU RUN CONTROLLED
Then 4 x 90 sec @ 5 km effort with 60 sec easy
Take 2 min Easy after 90 sec Set
End with 10 min @ goal race pace
Cool Down 5-10 minutes
Lift Weights in the Afternoon