M'kay

December 27, 2024

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest.

2013 Races:

Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
Yakima Skyline Rim 50K (4/21) - 7:16:20
Grey Rock 50K (5/13)
White River 50M (7/27)
Cascade Crest 100M (8/24-25)

Long-Term Running Goals:

Find my true running potential, then exceed it.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka Stinson B Lifetime Miles:						982.34
Hoka Stinson Evo Lifetime Miles:						452.95
Altra Provision Lifetime Miles:						139.73
Altra Torin Lifetime Miles:						380.08
Hoka Bondi 2 Lifetime Miles:						706.15
Hoka Mafate 3 Lifetime Miles:						81.12

Tue, Jan 06, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.07	0.00	0.00	1.98	15.05

11.05 miles in 1:24:24, 7:38/mi, HR 151. 3.4 mi warmup, 28:27, 8:22/mi, HR 145. 8 x 90 sec hill repeats. 3.53 mi cooldown, 25 min, 7:04/mi, HR 150.

Repeat	Distance	Pace	HR (avg)	HR (max)
1	.24	6:08	162	176
2	.25	6:05	164	178
3	.25	5:58	165	180
4	.25	5:58	163	179
5	.25	6:06	164	179
6	.25	6:02	165	179
7	.24	6:11	163	177
8	.25	6:05	164	178

Warmer temps (44F) & some rain washed away most of the slush and ice. Some headwind gusts, especially on the later repeats. Second hill repeat workout of this buildup....better this time around. Average repeat pace of 6:04/mi, 30 sec/mi better than two weeks ago. Still felt like I was in a bit of slo-mo, but happy with the way this workout went.

4 treadmill miles in 31:52, 7:58/mi, HR 152. I finally convinced myself that the footpod mileage just isn't correct for my treadmill effort and fixed the digital display after the run....the little magnet thingie had slipped out of it's spot.

NB 903 Miles: 11.05

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments

From snoqualmie on Wed, Jan 07, 2009 at 09:54:59

So, these are not hill sprints, but just speed work on hills? What would you say the % grade is on the hill? What is the main benefit from these? IE- if I were to put them into my training schedule, could I use them in place of... VO2 max? tempo run? 6:04 up a hill sounds pretty fast to me.

From Dale on Wed, Jan 07, 2009 at 10:27:31

Definitely too long for sprints....there is some pacing involved. It's a speed and strength workout, typically used earlier in the season (after or late in Base Training). They work on overall leg strength in addition to being similar to speedwork. I once read that hill repeats were speedwork with less injury risk (don't recall where). There is definitely a VO2Max component and some stamina involved (although I doubt much lactate threshold improvement...the repeats are too short).

So, you could easily use longer hill repeats instead of track interval sessions to help build strength while working VO2Max. The only caution is not to do *all* your "speedwork" running up hills...get some practice on the flats or even downhills since your form will be slightly different (longer stride). But they really do help early in the season and have quickly become my favorite workout (maybe not *during*, but the effects).

The grade of the hill I look for is moderate (6-10%). Mine varies a bit throughout the stretch I use, but probably averages around 6-8%.

The 6:04/mi was pretty good, but I was hitting sub-6 min/mi times a few months ago and I hate sliding backwards, even if I know it's going to happen!

From snoqualmie on Wed, Jan 07, 2009 at 11:20:45

Thanks for the details! Good education for me. :)

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