Saturday, January 22, 2011

30 miles...

No, not at once.  Total for the week.  I laid down 11.3 today in 90'.  I did 14' running then 1' walking.  It kept my legs fresh and I was able to negative split the second 45'.  I was running roughly 7:30 pace for each 14' section.
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1 comment:

JP Severin said...

Hey I have a suggested set for you for this time of year:

20 min warm up
6x 1 min HARD hills with 2 min recovery
cooldown

Build to 10 reps before your build phase. It's sort of like prepping for speed work, but you probably know that.

It has been helping me a lot with my running.

Focus on getting a long flight phase and good extension. Activate your glutes.

January 23, 2011 at 5:27 PM

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