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!
Palm Sunday? What Would Jesus Do? More hill repeats!
ReplyDeleteNothing wrong with adding prayer to that training! I believe you can do it.
ReplyDeleteI was starting to wonder if you were ok again!
ReplyDeleteI agree, hill repeats ARE the secret to everything (or at least the secret to having a great booty :D) I did mine yesterday.
The answer is YES you will! Are hill repeats the secret to everything ... even time travel?
ReplyDeleteOK, I'll just agree with above comments.
ReplyDeleteGood luck.
Kovas - WWJD? More hill repeats. Hilarious!
ReplyDelete["...my boring old running..."]
ReplyDeleteWRONG....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!
I hope you do it!! Sub-30 is my 5K goal some time, too!
ReplyDeleteyou can do it. I just did it for the first time this pass Sunday! If I can you can!
ReplyDeletePalm Sunday seems like a perfect day to go sub 30!
ReplyDeleteYou can do it!!!
ReplyDeleteWould 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????
If you want to run faster stop running up hills. Running up hill makes you stronger not faster. Try running downhill :) Good luck Sunday!
ReplyDeleteYou do have a choice
ReplyDeleteHill Repeats
or
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
Go, Andrew, go! You can do it!
ReplyDeleteFavorite episode of "Barney Miller'
ReplyDeleteWojihowitz 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!!!
It's okay if you can't blog when you're busy. We understand! Glad you're keeping up with the running. Good luck!
ReplyDeleteMy happiest moment ever would be to get to a sub 30 minute 5K - but I'm a long way away. Good luck!
ReplyDeleteGreat goal - and you will get there!
ReplyDeleteAha!!! Thank you. :)
ReplyDeleteYou DID say that you were in the technology field..haha. That explains it. Now I only need to learn another language =D
nice work! I love hill work! great times!
ReplyDeleteYou can do it!!
ReplyDeleteGood luck with your busy schedule these days :)
Go for goal! Just do it!
ReplyDeleteWelcome back! Sub 30 is an awesome goal, you can do it!
ReplyDeleteOh dear, I don't know my bible. When is Palm Sunday? That's Easter weekend, right? And when is that?? ;)
ReplyDeleteI 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 :)
YOU CAN DO ITTTT!!!!! :D
ReplyDelete14% holy crap, this flat land florida girl almsot passed out reading that
ReplyDelete