Short Hills

9.8 miles in 7:48 pace

Met Running Republic at East Boulder Community Park.  Arrived a few minutes early so I could get some dynamic stretching in. Cold 17 degrees, but once the sun came up…so BEAUTIFUL!!

20 minute warm-up, stretching, strides

4X30 second short hills/jog down recovery

4X3 minutes steady/90 seconds easy

4X90 seconds fast/60 seconds easy

4X30 seconds short hills/jog down recovery. Surprise! We got to do one more since one of our teammates didn’t run all the way through the 4th one

Hamstring felt pretty good throughout the workout.  The finial 5X30 second short hills were the hardest because its accelerating that causes it to work.  Once I get set in my pace, hamstring just does its job.  So the 3 minute intervals were felt great because there was less stopping and starting.

10 minute cool down

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