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May 05, 2024

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Location:

Littleton,CO,USA

Member Since:

Aug 04, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

I've run off and on (more off than on) throughout my adult life. Most recently I started running in May of 2007.

5K PR: Colder Bolder in December 2009 in 22:50.

10k PR: Bolder Boulder in May 2009 in 48:06.13.

1/2 Marathon PR: Canyonlands Half-Marathon in March 2010 in 1:43:20.

Marathon PR: Newport (Oregon) Marathon in June 2010 in 3:42:17.

I have completed two full marathons.

Short-Term Running Goals:

Get back to consistent running.

Long-Term Running Goals:

Sub 3:30 marathon.

Personal:

I grew up in Utah, but live in Colorado now.

I am married and am a working mother of four children, ages 9-19.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Nike Lunarracer Lifetime Miles:						284.91
Brooks Adrenaline Trail Lifetime Miles:						574.62
Brooks Green Silence Lifetime Miles:						681.13
Brooks Adrenaline 10 (2) Lifetime Miles:						424.52

Tue, Feb 03, 2009

Slow miles	Fast miles	Total Distance
4.89	0.78	5.67

2 miles easy, 6 x 1 min hill repeats, 2 miles easy. Average pace: 10:10/mile.

Weather at 6:30 am: 27°, 66% humidity, no significant wind.

My pace on the 2 miles and change before the hill repeats was 10:36. My pace on the 2 miles and change after the hill repeats was 10:00. Pace on the hill repeats was 8:06, 8:21, 8:23, 8:18, 8:11, 8:20.

A 1-minute hill repeat is a lot harder than an 8-second hill sprint. But 1 minute sounds a lot easier than 2 minutes. I've got this same work out in two weeks, but the hill repeats are 2 minutes instead of 1 minute. I used to different hill this morning than I use for my hill sprints. This is a longer hill, but about the same grade (6-10%). I think the hill that I used today is long enough for the 2-minute hill repeats in two weeks. I was only running about half way up it today.

My leg felt fine except that I had a little tightness in the calf on the easy part after the hill repeats. I did some extra stretching after the run and it feels okay now.

Saucony Omni 6 Miles: 5.67

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Comments

From snoqualmie on Tue, Feb 03, 2009 at 10:46:49

I'm so glad you're feeling good today.

I guess the longer the hill, the more you'll have to back off on the exertion level. Those paces look really fast for a 6-10% hill! You've got great strength!

From Carolyn in Colorado on Tue, Feb 03, 2009 at 10:53:22

Yes. These hill repeats were supposed to be at 3K pace, whereas the 2-minute hill repeats are supposed to be at 10K pace.

From Metcalf Running on Tue, Feb 03, 2009 at 12:50:14

I was going to ask about hill sprints the other day after reading your blog, (the distance and grade) so I'm glad I read your blog today. I have been eyeing a hill in my neighborhood that I think I will try to do hill sprints on. Not too long but pretty steep, then it turns to a down hill area that I could run around... like runing around a block to til I do the next sprint.

Great workout today!

From Carolyn in Colorado on Tue, Feb 03, 2009 at 12:59:11

That sounds like a great hill for hill sprints, as long as the run back around to the bottom of the hill is not too long. I think the idea is to have the different sprints up the hill relatively close together with not a lot of recovery in between. I always just jog slowly back down to the starting spot for the next hill sprint. I do this for both hill sprints (short) and hill repeats (longer).

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