Tuesday, March 8, 2011

So that's my password to blogger!

Hey, remember me?  I've been very busy with a startup, so let me post a little about my boring old running and my quest for a sub-30-min-5k.

Today's hill repeats looked like this:
  • Incline 14%, 
  • 1.5 mile warm up run
  • 8 x 45 second comfortable sprints up hill, then recovery pace down
  • 1.5 mile cool down

Interval Split Avg Pace Avg HR Max HR
1 3 7:51 137 145
2 5 8:45 123 146
3 7 8:39 126 151
4 9 9:39 127 146
5 11 9:40 126 144
6 13 8:49 128 148
7 15 8:38 133 152
8 17 9:17 130 151
. . . . .
Avg 8:54 129
Max 152

Roughly, if I want to beat 30 mins. I need to run faster than 9:36 a mile.  Looks like I can run that fast for about 200 feet uphill!  But my race is on Palm Sunday morning.  Will I be able to improve enough even though hill repeats are the secret to everything!


Kovas said...

Palm Sunday? What Would Jesus Do? More hill repeats!

Big Clyde said...

Nothing wrong with adding prayer to that training! I believe you can do it.

Katie said...

I was starting to wonder if you were ok again!

I agree, hill repeats ARE the secret to everything (or at least the secret to having a great booty :D) I did mine yesterday.

Jim ... 50after40 said...

The answer is YES you will! Are hill repeats the secret to everything ... even time travel?

Ewa said...

OK, I'll just agree with above comments.

Good luck.

Kate said...

Kovas - WWJD? More hill repeats. Hilarious!

trailturtle said...

["...my boring old running..."]
WRONG....it's your "not-so-boring NEW running!"
Your sub-30 5K is a NEW goal, so this is not old and not boring. You will surprise yourself with the pace you can sustain on the flats after doing hill workouts for a few weeks. Go Andrew!

FruitFly said...

I hope you do it!! Sub-30 is my 5K goal some time, too!

Caroline said...

you can do it. I just did it for the first time this pass Sunday! If I can you can!

Spike said...

Palm Sunday seems like a perfect day to go sub 30!

Small Town Runner said...

You can do it!!!
Would the Palm Sunday reference be that you are going to be busy, or that it's soon.?

Love your charts Andrew. How do you get those into blogger????

Adrienne said...

If you want to run faster stop running up hills. Running up hill makes you stronger not faster. Try running downhill :) Good luck Sunday!

Elizabeth said...

You do have a choice

Hill Repeats

Find a nice trail about 2 mile loop with gentle rolling hills which will probably take more that 30 mins to do but will strengthen your legs.

I have no doubt you can do it

The Green Girl said...

Go, Andrew, go! You can do it!

Shawn said...

Favorite episode of "Barney Miller'

Wojihowitz working Easter Sunday...somebody says, "Doesn't working on Easter Sunday bother you"?

His reply....."My father always said, If God can move a rock on Sunday, you can work too"!!!!!

Missed your posts...lets get back to whats important mn...blogging!!!

Anonymous said...

It's okay if you can't blog when you're busy. We understand! Glad you're keeping up with the running. Good luck!

Michael said...

My happiest moment ever would be to get to a sub 30 minute 5K - but I'm a long way away. Good luck!

Michelle said...

Great goal - and you will get there!

Small Town Runner said...

Aha!!! Thank you. :)

You DID say that you were in the technology field..haha. That explains it. Now I only need to learn another language =D

Nelly said...

nice work! I love hill work! great times!

Karen R said...

You can do it!!

Good luck with your busy schedule these days :)

Newbie Camp said...

Go for goal! Just do it!

GeorgiaSnail said...

Welcome back! Sub 30 is an awesome goal, you can do it!

Alison said...

Oh dear, I don't know my bible. When is Palm Sunday? That's Easter weekend, right? And when is that?? ;)

I think running on hills is an awesome way to increase leg strength and make running on the flat seem easier. Don't forget to do some longer intervals / tempo runs on the flat though too for you CV system :)

Zaneta said...


Amanda - RunToTheFinish said...

14% holy crap, this flat land florida girl almsot passed out reading that