10.54 mi, 1:34:09, 8:56 avg, elev gain 388 feet
Another hill workout. 2 mile warm up, then 10x(400m uphill @10K pace, 45 second jog, 400m downhill @goal marathon pace, 90 second jog between sets), then 2 mile warm down.
I woke up feeling slightly lethargic. Got going and had a decent warm up, ending up near the corner of Lakeview and Sandy Hook where I set my drink bottle down. The first repeat went ok as I gradually sped up even while going uphill. But, after the first one, mentally it seemed like a figurative mountain to climb to do 9 more repeats, but without too much worry I did the second one, then things seemed better. When I finally made it halfway at number 5 I thought about taking a slightly longer break, but instead I kept going. Finally, when I finished the 7th one I did take a slightly longer break in order to refill my water bottle from the cold drinking fountain.
Then with just 3 left, the 8th one was easier, the 9th one was a little harder but the 10th one I felt like I didn't have to pace myself.
So, paces for the 10 repeats, up and then down, were:
- 6:40, 7:23
- 6:37, 7:30
- 6:40, 7:22
- 6:37, 7:19
- 6:38, 7:20
- 6:39, 7:16
- 6:29, 7:14
- 6:33, 7:30
- 6:49, 7:22
- 6:29, 7:06
Then , finally the 2 mile warm down.
I was hoping that the cooler fall temperatures would be here, but it was still 76 degrees at the start. Getting better and it's going to be a few degrees cooler in the morning later in the week.
Also, I somehow thought that this was the most number of hill repeats on the schedule. Nope. In two weeks this workout will be 12 times up and down the hill. The workout after that will have less repetitions but will be on an uphill that is 800m long. Scouting around for possible locations now, might have to be on a treadmill.
| 