A.M. Met the RRB group (including Renee) at East Boulder Community park 20 minute warm up, stretching, strides 5:49 steady controlled (Oops! It was supposed to be 5 minutes but Renee and I went a different way and couldn't hear Darren's whistle...my bad). Our pace was just barely sub-6:00 pace on a gradual uphill. 2 minute jog 4X90 seconds in 5:13-5:30 pace with 1 minute jog between each 5 minutes steady controlled in 5:42 pace 2 minute jog 6X45 seconds hard. This is where it really helped me to have Renee there...that chick has WHEELS!! Renee was out in front of me and I just tried to pick up my legs and stay close. I was running between 4:30-5:00 pace on each. It felt great to get my legs moving FAST and work on my quick turnover. Somewhere deep inside I do have some fast twitch muscle...not a lot...but some. :) As soon as I got home from the workout I showered, ate breakfast, and took the girls with me to meet my ART guy, Richey at the Fairview track. It was a gorgeous 60 degree day today...perfect day to be out on the track. Richey and his cohort (partner in crime?) Jay Johnson had me running strides at different paces and filmed me from behind and the side in three different pairs of shoes AND barefoot. Richey is now in the process of analyzing that video footage and refining his recommended plan for exercises I can do to help my make my form more efficient. He had written a rough draft of the plan and after he filmed me, he demonstrated all of hte exercises to me so I can get started. Thanks SO much for your time and expertise, Richey!! It was nice to meet Jay as well and get to know him better....SUPER nice guy who obviously knows a TON about long distance running. P.M. Easy 4.5 miles in 7:19 pace Felt great to shake out the legs after this morning's workout.
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