Photo courtesy of Andrew King - D4 Productions

Wednesday, April 29, 2009

4 myles - 27:10

Grigs - 4:00 P.M.
70s, South West wind, dry
mind/body - ready to go!
easy effort

Prescribed workout: 30 minutes easy with hill sprints

Actual workout: 4 myles 27:10 avg. 6:47 - 10x10x10 hill sprints

Ready to go! Instead of my normal 3 x 1 minute hill sprints, I did 10 - 10 second sprints up a 10% grade. It's supposed to kick start the neurological system and I certainly felt more speed with less effort on the way back.

The work is done and now I just have to run a smart race. I leave tomorrow so I can have a little down time and soak it all in. They are forecasting showers for late Friday and all day Saturday so bring on the mud!
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