12M double; surge session & recovery run
9M am incl 32 minute surge session
3M pm recovery run
I ran a slightly lengthened version of the surge session that Danny taught me last year. It alternates hard running with similar length blocks of steady (not easy) running. Today's version had the following length blocks of hard running: 2min-2min-2min-2min-90s-90s-90s-90s-1min-1min-1min-1min-30s-30s-30s-30s-15s-15s-15s-15s. Good pre-race sharpening I hope. And my legs were surprisingly up for it after yesterday.
9M am incl 32 minute surge session
3M pm recovery run
I ran a slightly lengthened version of the surge session that Danny taught me last year. It alternates hard running with similar length blocks of steady (not easy) running. Today's version had the following length blocks of hard running: 2min-2min-2min-2min-90s-90s-90s-90s-1min-1min-1min-1min-30s-30s-30s-30s-15s-15s-15s-15s. Good pre-race sharpening I hope. And my legs were surprisingly up for it after yesterday.
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