Ran with the Running Republic group in NIWOT this morning. Yes, NIWOT is pronounced just how it looks. Nice name for a town, eh? I think it is actually just a Boulder zip code, but more rural and upscale.
We did some shorter faster stuff with hills mixed in;
20 minute warm-up/stretch/4X25 sec. strides
4X45 sec. quick turnover/75 sec. easy. 2 min. easy after set.
4X75 sec hills/60 sec jog down. Then 2 min. steady down and 2 min. easy after set
4X3 min. steady/hard/90 sec. easy. 2 min. easy after set.
Ended with 4X45 sec hills/60 sec jog down. Then 60 sec. steady down and a 10 minute cool down.
My watch froze at some point before I got to the workout and I didn't get it reset until after the 20 minute warm-up. After I got it reset I was a bit nervous about pushing buttons too much, so I didn't bother getting splits. This would have been annoying workout to push splits on anyway because of the high volume of repeats and short duration. I'm guessing I did all my tempo pushes in 5:15-6:15 pace though. It was a pretty intense workout. I really enjoyed running shorter faster stuff. It reminded me of training for the 800 and 1500 M races only more volume and not as great of intensity. The last set of 45 second hills was TOUGH. I was definitely tired after the workout. | 