The workout was similar to the workout I did last Wednesday (but I had daylight!) where I did the following:
22 minute warm-up on grass athletic fields….8 x :12 all-out hill sprints with 2:00 recovery…3:00 jog to Turf…8+ minutes of 1 lap hard/1 lap moderate (hard laps were :54 and moderate were 1:07-08)…3:00 jog to hill…8 x :12 all-out hill sprints with 2:00 recovery…3:00 jog to turf….8 laps continuous (first 5 laps at 1:00 then :59/:58/:54)….10 minute cool-down
Here are the details:
16 minute warm-up….6 x :12 all-out hill sprints with 2:00 jog recovery…2:00 jog over to Valley Centre Loop then 6 laps alternating 1 lap harder with 1 lap moderate (hard laps were around 5:00/mile and moderate were 5:24/mile)….2:00 jog back to hill then 6 x :12 all-out hill sprints with 2:00 jog recovery….2:00 jog back to loop then 6 more loops alternating 4:52–>48/mile with 5:24–>22/mile….15 minute cool-down
My legs have been pretty sore since the half marathon on Sunday, but that should be expected. I ran hard and I made sure to push all of the downhills to get my body ready for the Pocono Marathon (has several downhills). I went into today thinking I would do 2 sets of 8 hill sprints and 8 laps, but cut it back a bit because my body was still a little beat up. This was my last longer workout and the rest of the next 10 days will be fairly easy.