20 miles I was not planning to do!
4 miles of warming up...
Drink.
4 miles of base hills- felt easy
Drink, fed baby, took GU, Salt Stick
Went to the TM and did a Boston hill simulation run. This workout was to simulate the Newton Hills. I found it on the internet and maybe I need to search more, but I thought it was relatively comaprable.
1/2 mile warm up @ 1%
HILL 1- .64 miles @ 3%
.75 miles @ 1%
HILL 2- .35 miles @ 4.5%
1.1 miles @ 1%
HILL 3- .50 miles @ 3.5-4%
.50 @ 1%
HILL 4 (HBH)- .50 miles @ 4-4.5%
.15 fast pace.'
This is a total of 5 miles, I repeated the hill workout twice.
All of the recovery miles I sped the TM up to 7.5 and the hills were at 7.0. My legs were tired by the end.
Cool down home.
If anyone has advice how to do a TM Boston simulated run, please let me know. It's pretty flat where I live. I just can't go run 10 miles up and down a canyon. I need to know how it feels to fatigue my legs with downhill and turning them over and go up hills.
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