9/12/2016 – 3.3 miles (warm up), 8 x 45 sec hill repeats, 3 mile tempo at race pace (8:00 to 8:10 pace), 3.3 miles (cool down)
Resumed my speed workout today. The hill to tempo is a marathon specific workout that aims to improve muscular endurance by fatiguing the [fast and medium twitch] leg muscles on the hill and then push the slow twitch muscle on the steady runs.
My time for the steady runs were: 8:21, 8:17, 8:02. So, my legs were tired from the hill repeats, but I was interested in bringing my pace down so I can get a good feel for the race pace which happened on the last mile. And at the same time pushed the slow twitch muscle.
Other notes: kept a good posture throughout, no blister afterwards (10+ miles), in addition to the legs, my feet were tired toward the end.
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