This morning I wanted to work on downhill turnover, which was a problem for me late in the 10 miler this past weekend. I warmed up over to the U and then did 4 x 200m hill repeats just to get the legs moving a little. Then some jogging on to Wasatch Drive for another .5 pickup. Then I ran through Federal Heights to 11th Ave. I started the first of three one-mile surges just before the fire station. This has a nice downhill grade, not too steep. First mile in 5:02. Then jogging over to City Creek Canyon and up just past the one mile mark. I turned around to begin the second mile. Again, this is a nice downhill grade, a few twists and turns but very runnable. Second mile in 5:08. Then some more easy running to the bottom of the canyon and down around the horseshoe before heading into Memory Grove where I began the third mile. This is a very consistent grade, not too steep, just right for this kind of workout. Mile 3 in 5:05. Then easy running home on 4th Ave. I ended up with a little more than 12 miles today which was a little more than I had expected. More importantly, I was able to get the feel of fast turnover on the downhill sections. Breaking it up into three parts (rather than running a 3 mile tempo) helped me to focus on form during each one without breaking down too much.
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