66F, 88%, SSW 9 mph. 10.0 in 2:03:10, 12:19/mile. HRM still not working right, but I think I was easily in the 122 range, maybe a little higher. I really am going to order a new strap this week.
Followed up with stretching and squats at the gym: 3x10@125 lbs. Right now trying to get a lot lower on the squat -- the low point is where the good stuff happens (and injuries).
PM: 5.0 on the TM, up and down.
After the race over the weekend, I wasted some time trying to figure out what I need to do to get ready for Heartbreak Hill. One thing I have started, which is to run several long-long runs, such that being at the 20-mile point (at the base of Heartbreak) isn't as stressful.
But I read a course description that said Mile 21, which includes Heartbreak, is only 80' up, which comes out to a 1.5% grade. Turns out that Heartbreak Hill itself, though, is only 0.37 miles, meaning a 4.5% grade if you assume that the rest of the mile is flat. I have only been practicing TM at 3%, so I have to ramp that up.
But in my defense, there was a bridge in the race on Saturday called Fred Hartman Bridge, which I thought was quite steep. I estimated 4.5%. Turns out it has 436' of rise over a mile length to the apex, which comes out to 8.25%, and quite a bit steeper than that in the last third. That doesn't seem entirely correct, but at least the last third was easily over a 5% grade. On Saturday our overall pace was 8:20. We climbed the bridge at a 9:15 to 9:30 pace and came down it at a 7:30 pace, so that confirms the steepness at least to some degree. It was at Mile 7 of the race, not Mile 21. But I had already run 8 miles before that at faster than race pace (7:59), so the climb on Saturday would have been the equivalent of Mile 15. So 5% to 8% % for 1 mile at mile 15, versus 4.5% for 1/3 mile at Mile 21 -- the comparison seems fair enough, though Heartbreak of course follows three lesser hills. Also, being short like that it isn't going to hurt overall results to take it easy going up. Probably running downhill to get ready for Boston is going to help out almost as much as uphill, there is a lot more of it. Just a flatlander's analysis here -- I actually don't think that any races should have hills.
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