Am) 1:00 Lift. Hard lower body and core.
Then immediately on the treadmill at the gym. Ugh. 6 miles in 44:00 (7:18 pace) average HR 140. I laughed to myself every time I had to blow my nose.
Came home and ran 9 miles in 1:17 (8:37 pace) average HR 144/ max HR 151. I climbed for the first 4.5 miles up to ~9000ft. Then on the descent I ran a fartlek of ~20" sprint followed by 3:00+ jogging. A few times I saw ~5:10 pace which felt out a bit out of control. The way to develop neuromuscular economy is to run at top speed with fast turnover. You have to keep the intervals very short because once you fatigue then you're not stimulating neuromuscular adaptation. Anything longer than 30" is probably not doing you any good in the leg speed department. Fatigue indicates muscular stress and you're trying to work motor skill... they're two different things. The key is to hit a pace that is considerably faster than your comfort zone yet still in control. I ran these downhill simply to go faster with less aerobic stress.