Mixed intervals today and it was a lot of fun, started off with Dynamic Flexibility then
1 mile warmup @ recovery pace (5.3mph)
1x2k@HM pace (6.6mph) 3mins recovery (4-5mph)
1x1mile@10k pace (7.0mph) 3 mins recovery (4-5mph)
1x1k@5k pace (7.2mph) 3 mins recovery (4-5 mph)
1x800@3k pace (7.5mph)
Recovery pace (5.3mph) to 6 miles average pace of 5.73mph (10:28 pace)
Stretch on my own
Legs feel fine, but am having some pain in my right heel despite all the babying am doing to it, it is not going away, try to make an appointment with the sport MD but he is booked till June 1st, it doesn't bother me to run but does to walk after my run.
After work
24 mins spinning
Barry's Bootcamp Mission Specialist Lower Body Beginner
Stretch on my own
3 comments:
I am curious...what type of dynamic flexibility do you do? I am beginning to incorporate some of this into my routine.
Frank, I mainly use Matt Fitzgerald's DF found in the Brain Training for Runners Book which I was able to find a copy online here http://www.teamintraining.org/chapter/ga/doc/DynamicflexibilityMattF.pdf
I add in different exercise from Steve Maxwell's Daily dozen as needed found found here http://www.maxwellsc.com/articles.cfm?art_id=3000&startrow=1
Hope they help
Thanks...I am checking these out now.
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