This morning I did some hills. I did a 2 mile warmup followed by 3 times up and down a 1 mile 6% grade hill. I had a bit of a tailwind going down and a headwind going up.
The hill portion went as follows
downhill 1- 6:40
uphill 2- 8:41
down 3- 6:59
up 4- 8:29
down 5- 6.40
up 6-8:10
ave. pace for 6 mi. 7:36
The uphills were a tempo effort for me and I had only planned to do it twice but I felt better after the second than I did after the first so I went for another. My heart rate was in the mid to upper 160s on these climbs and I was supprised how comfortable it felt considering my lack of running at this effort. I have been doing some tempo effort on the bike and I think that has helped. Ave. overall pace for 9.5 miles was 7:46. My hamstring seemed to handle it wonderfully. Not even a slight sensation. I'll see how it feels tonight. My back felt good on the run but did tighten up just a little a half hour after the run. I did a little ice and then heat. It's feeling ok for now.
PM Ran 1 mile slow with my son. | 