So - I missed Tuesdays scheduled easy 6 miler but was back in shape for todays :-
The hill I had in mind was about 3.1 miles from home so I adjusted the warm-up/down accordingly. I decided to run the hills at mile effort as opposed to pace as I knew that I wouldn't get beyond the first rep otherwise.
The first 2 reps, while hard, went reasonably well. However the continued loading was becoming more stressful - My active recoveries from rep 3 on consisted of 30 seconds of heavy gasping followed by a shuffle down the hill to the start of the next rep. I consciously reduced the pace slightly for the last 2 reps so that I could keep my form and an even pace for the full 45 seconds. The paces varied from 06:00 (rep 1) to 06:30 (rep 8).
Overall I completed about 8.6 miles in 01:13:07 (08:30 pace @ avg 143 HR -ouch)
Before I completed this post my four year old, Saran, threw up on the floor beside me. The bug I had has obviously spread. It didn't appear to knock an ounce out of him. It's great how kids can handle illness much better than adults. He's in the bath now which should calm him and help send him into a deep sleep for the night.
That is one hell of a workout.
ReplyDeleteI wouldn't worry about the overall pace and HR for the workout - that is not from where the benfits are achieved.
Best of health to the little one.
Crazy, mile pace going uphill. Tell me what program are you following? Do you have a link to it?
ReplyDeleteThat sounds hard Grellan - I'm gasping heavily just thinking about it.
ReplyDeleteWell done on your second year of running - and finishing it with a PB - good stuff! By the way, I just 'beat' you on mileage - 4,123km for me - my biggest year for quite a while.
All the best for '08 mate!
Mike, The programme is in a book "Brain Training for Runners" by Matt Fitzgerald. There is no link but there is reference to www.trainingpeaks.com/cuttingedge. I checked this out and it appears to offer other training programmes (at a price).
ReplyDeleteThe book is fowarded by Tim Noakes, of "Lore of Running" fame, who endorses the training programmes.
It gets worse with 8 x 90 second hills reps @ mile pace scheduled for week 6 and 8 x 2 min hills reps @ 3k pace in week 7. I will have to find a longer hill with a more gentle slope. I intend to do these reps by sustainable effort as opposed to pace.
The programme also includes 10k pace tempo runs, the longest of which is 5.5 miles (8.8k) in week 15 - 9 days before a 10k tune-up race. Makes sense perhaps.