Had the pleasure of joining Tim W, Scott J, Patrick G, and Mike for some mile repeats up Lookout mountain road this morning. It was a gorgeous morning to be out running up a mountain. I felt good, and excited to get after some harder running as I had been taking it easy all week. Mostly I ended up 30 seconds to a minute behind Tim and Scott on the repeats. Patrick and I kind of flip flopped...I went out faster the 1st mile, then lagged behind a bit on 2-4. Then I felt better on mile 5 where it flattened out and I turned it and was slightly ahead of Patrick. Then the last .75 to the top which we thought was closer to .5, I decided to lead everyone out just to max myself out and see how long I could hold it. That turned out to be a quarter mile before I couldn't hold off Tim anymore, and then I cracked and Scott and Patrick quickly passed. Then I just dragged myself to the top and tried to hang on. It felt good to do some max effort running. And it was great company. Nice to meet Tim who is a wealth of information on training. I think I'll take Tim's advice and not do quite such easy stuff on my recovery runs (ie down in the 115 HR range like I did a couple times this week). But at the same time, I'm going to continue to listen to my body and try to remain in tune with myself rather than getting too hung up on the numbers. Here are my splits for the day (1-2.5 min rest in between each): - Warmup: ~1.9 miles - 17:56 - HR: 136 avg
- Mile 1 - 7:52 - 145 HR - 306 feet ascent
- Mile 2 - 8:10 - 169 HR - 287 feet ascent
- Mile 3- 8:22 - 167 HR - 266 feet ascent - having a hard time mentally pushing the HR knowing I have 3 more still
- Mile 4- 8:56 - 166 HR - 307 feet ascent - mentally hardest mile, but steeper too
- Mile 5- 6:54 - 169 HR - 148 feet ascent - Went hard this time, knew it was near the end
- Final .68- 8:21/mile pace - 165 HR - 157 ascent over .68 miles - cracked after a quarter mile leading, then couldn't push the HR
- Down 3.14 on the trail - 23:44 easy cruising and chatting - 7:37/mile avg. Down 1500 feet
Total: 10.77 miles - 1837 Feet ascent - 1:42:45 total time including 16:30 stopped time Good times. I would be into doing that more often. Thanks for the invite/organizing Tim! | 