45:00 ... a little longer than 5 (I had to add a little to make a bathroom stop).
my "run up hills" muscles are pretty sore. I have to say I dread seeing "recovery day" on my schedule, it usually means the run will be both slow and unpleasant - today was no exception to this rule. In hindsite, yesterday I should have looked for a lower percent grade hill (5-6%)and run for a longer time (90s) ... these short bursts of speed up a higher grade (~10% for 65s) are really more for 5K training ... but, with my general lack of speed right now I guess any increase in speed will be helpful.
I believe that Lydiard used hill repeats as a way to transition from base training to speed/stamina training, and I had done a month of these in Nashville just before I moved here ... but yesterday I had the option of doing hill repeats or doing an aerobic capacity workout on the track - and I chose the hills because I thought it would help me measure where I am versus where I was 2 months ago. But, the hill I used yesterday was quite a bit steeper (and Dean pointed out to me last night) so it really is not a fair comparison. During the workout (especially the very painful last few meters of the hill) I wondered why I had chosen this workout !! Anyway -- despite the pain, both physical and emotional ;-) -- I am hoping to eek some benefit from it down the line. Today was about recovery so that is what I tried to focus on ...
I will be traveling a lot over the next couple of weeks (including the fair city that is the home to Randy) -- this will be a challenge for training and in health - as the stress of travel, lack of sleep and dietary challenges is always difficult for me ... so the focus will be on staying healthy. I have uploaded a picture (though a couple years old it is all I have right now) so if Randy sees me on the Rock Creek or C&O trail sometime the week after next he will say "hey Bonnie" ...
Have a good weekend -- good luck to all that are racing! | 