Notes
Wu) easy 15-20:00 of jogging. You can include a few strides at the end to loosen more.
Then run 8 X 2' hard on 1' easy jogging (or easy jogging back to the start of the hill). Start moderate on the first few and get a little more warmed up- just work in to the session gradually. Gradually increase effort as you loosen up and do these at 5k-10k race pace. Hard, controlled effort and go by feel. There is no right or wrong on these- just run how you feel. Cool down with light jogging.
****
wow what a fucking morning...huge PR on the summit loop by over 3 minutes even with the 2/1. Just felt awesome all over. Took 5 of the MAPs at 5am and then 2 of the L-Car's right when I finished. Ate two Clif Shots (one espresso at the start and one vanilla at 15 min) along with 12 oz of water. Feels like I did not even run this morning. Woohoo!
Training Plan Entry
Fartlek
1:00:00
Wu) easy 15-20:00 of jogging. You can include a few strides at the end to loosen more.
Then run 8 X 2' hard on 1' easy jogging (or easy jogging back to the start of the hill). Start moderate on the first few and get a little more warmed up- just work in to the session gradually. Gradually increase effort as you loosen up and do these at 5k-10k race pace. Hard, controlled effort and go by feel. There is no right or wrong on these- just run how you feel. Cool down with light jogging.