OK, so I tried the downhill threshold workout today. I did it on the Hobbler Half course, just to start getting a good benchmark. Last year I got 1:16:45 for 1100 down vs this year's Provo 1:15:19 with 870 down, so I figure I have about 7 seconds per mile fitness gain over those 10 months. I haven't recovered completely from the Provo, but no muscle soreness today - knock about 8 per mile off. There's nobody racing with me, so knock another 6 or so off. Last year's first three miles were 5:19,35,42 with an average pace of 5:51 so if I can hold an average pace of 5:26 with as little variance as possible then it's good. The 3 miles in question is mostly down with a few tenths of nasty up scattered randomly throughout, one in each mile.
The first mile I immediately dropped to a 4:35, which I usually do in the first 2 tenths of a race, and ended with a 5:21. The next two were 5:34 and 5:37 but the third wasn't quite as bad as I thought it would be - I almost counted it as threshold instead of VO2 max. Really it was just the end that was somewhat difficult. I think there might be something to Sasha's mental block thing. I almost tried another two mile down after the run back to the car, but it was too late and I wanted to start slow. Next time I will step up the intensity for miles 2 and 3 and try to make them level with mile 1. Actually, a descent review shows that mile 1 drops 130, but miles 2 and 3 drop 70, so that was a pretty good job of keeping the intensity level. I'll still try to step it up a bit, but I think I only need 4 seconds or so on the second two to get a flat output.
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