Time: 79:48
Distance: 10.68 miles
W/u: 23:30 for 3.11 miles
W/o: 12 x 1 min hill with jog recovery back to start
C/d: 21:53 for 2.67 miles
The workout on the schedule called for some hill repeats which is something I haven't done is quite some time. The last hill specific workout was back at the beginning of May. I remember gaining a lot of confidence and fitness as a result of that session and hopefully that would be the same for today.
During the long run on Sunday, Nick mentioned wanting to do hills when the time was right. I told him that I had hills planned for Tuesday, but he said that he was sticking to his plan. I guess he re-looked at his training plan and texted me that he was down with some hills. He committed to doing 8 x 30 seconds. Meagan changed her workout from 16 x 1 min hard to 12 x 1 min hill which brought my wolf pack to three.
"I tend to think of myself as a one-man wolf pack. But then I found Meagan and I knew she was one of my own. And my wolf pack, it grew by one. So there were two of us in the wolf pack. I was alone first in the pack, and then Meagan joined in later. And a few weeks ago, when I was introduced to Nick Frank, I thought, 'wait a second, could it be?' And now I know for sure. I just added another guy to my wolf pack. Three of us wolves, running around Myers Park together, in Charlotte, looking for fitness and scalps to take."
Our pack decided to run Tranquil which happens to be a hill that Scott Dvorak told me he used to train on. The hill starts gradual, gets steep and then levels off as it nears Selwyn. It allows you to simulate "running over the top" and not settling at the crest of the hill. My first 6 intervals were supposed to be medium and the next 6 were categorized as hard. Nick ran the first 30 seconds of the first six intervals and then did the last 30 seconds of number 7 and 8.
Splits:
62.05 for .19 miles at 5:18 pace (1:48 rest)
62.31 for .20 at 5:16 (1:50)
61.76 for .20 at 5:10 (1:56)
61.95 for .20 at 5:11 (2:09) *bit of a timing error here due to sweat
47.63 for .15 at 5:11 (2:09)
61.50 for .20 at 5:10 (1:56)
61.71 for .21 at 5:00 (2:00)
62.60 for .20 at 5:11 (2:14)
62.18 for .19 at 5:21 (2:00)
61.85 for .20 at 5:05 (2:11)
60.95 for .19 at 5:17 (2:00)
61.34 for .21 at 4:59. 34:25 total and 4.84 miles
It was huge having someone to keep the pace honest for the first 8 intervals. I got off the line better and maintained my form as a result. Now that I'm analyzing the splits, I like that the rest didn't get too out of control as it stayed pretty consistent at 2 minutes. I had a bad interval in number 11 and just felt terrible. It wasn't a loss of focus, I just didn't feel fast during the middle section of the hill. I wasn't able to pick up the pace halfway through because the first few hills were run so hard. I was glad to just maintain throughout.
It was good seeing Meagan struggle after killing most of her recent workouts. She was clearly exhausted and the conclusion of the workout. Nick had to peace out a bit early so the two of us jogged a longer cool down back toward Freedom Park. Once we were home it was time to jump in the pool for some aqua jogging, stretching and core work. I was inspired by the work put in by Team Cook.
Showing posts with label hill workout. Show all posts
Showing posts with label hill workout. Show all posts
Tuesday, August 17, 2010
Tuesday, May 4, 2010
Colchester Hill Workout
Time: 78:42
Distance: 11.02 miles
W/u: 21:59 for 3.01 miles
W/0: 9 x 90 sec. (3 easy, 3 med, 3 hard)
C/d: 24:05 for 3.11 miles
This evening was my first hill session in quite some time. I was glad to have a workout that was going to be based solely on effort. I didn't have to worry about hitting times, just had to run hard. The warm up took me to a relatively unfamiliar part of town up on Park Rd. I have no idea how Jeff found Colchester hill, but he did. It's near the Charlotte Tennis Academy, tucked back in a residential neighborhood.
I made sure to scope out the hill prior to starting. I wasn't exactly sure where Jeff wanted to begin, but I chose to start from the base of the steepest section. The steep part lasted about 150m then it flattened out, relatively speaking, for the next 250m. On the hard efforts there was one last small climb for the final 50-75m.
Total of 32:38 for 4.90 miles, 6:39 average.
Hopefully that's not too difficult to understand. Clearly odd splits are the hard efforts going up and the even splits are the jog back down the hill. What I like most is how the average pace drops every time. I started at 6:01 pace and ended at 5:01 pace. I was pretty thrashed by the end of it. On the last interval I raced an old guy to the top who said he had a mountain bike race the next day.
Distance: 11.02 miles
W/u: 21:59 for 3.01 miles
W/0: 9 x 90 sec. (3 easy, 3 med, 3 hard)
C/d: 24:05 for 3.11 miles
This evening was my first hill session in quite some time. I was glad to have a workout that was going to be based solely on effort. I didn't have to worry about hitting times, just had to run hard. The warm up took me to a relatively unfamiliar part of town up on Park Rd. I have no idea how Jeff found Colchester hill, but he did. It's near the Charlotte Tennis Academy, tucked back in a residential neighborhood.
I made sure to scope out the hill prior to starting. I wasn't exactly sure where Jeff wanted to begin, but I chose to start from the base of the steepest section. The steep part lasted about 150m then it flattened out, relatively speaking, for the next 250m. On the hard efforts there was one last small climb for the final 50-75m.
Split  | Time | Distance | Avg Pace | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 1 | 1:31 | 0.25 | 06:01 | ||||||
| 2 | 2:13 | 0.28 | 07:59 | ||||||
| 3 | 1:31 | 0.26 | 05:45 | ||||||
| 4 | 2:14 | 0.29 | 07:50 | ||||||
| 5 | 1:31 | 0.27 | 05:41 | ||||||
| 6 | 2:13 | 0.29 | 07:44 | ||||||
| 7 | 1:31 | 0.28 | 05:32 | ||||||
| 8 | 2:19 | 0.30 | 07:51 | ||||||
| 9 | 1:31 | 0.28 | 05:32 | ||||||
| 10 | 2:23 | 0.30 | 07:58 | ||||||
| 11 | 1:31 | 0.28 | 05:27 | ||||||
| 12 | 2:22 | 0.30 | 07:50 | ||||||
| 13 | 1:31 | 0.29 | 05:15 | ||||||
| 14 | 2:30 | 0.32 | 07:56 | ||||||
| 15 | 1:31 | 0.30 | 05:04 | ||||||
| 16 | 2:37 | 0.32 | 08:08 | ||||||
| 17 | 1:31 | 0.30 | 05:01 |
Hopefully that's not too difficult to understand. Clearly odd splits are the hard efforts going up and the even splits are the jog back down the hill. What I like most is how the average pace drops every time. I started at 6:01 pace and ended at 5:01 pace. I was pretty thrashed by the end of it. On the last interval I raced an old guy to the top who said he had a mountain bike race the next day.
Thursday, December 20, 2007
The Hills: Palms Springs Edition
Time: 55:58
Distance: 8-9 miles
This morning I went to John and John's coffee shop called Koffi in order to pay a bill and fill out the past few days of training. I was close the old neighborhood and new of a hill that was close by. I warmed up for the workout by going 23:07 on the surrounding streets. I finished at the intersection by the base of the hill to lightly stretch. My quads were already pretty sore at the start of the warmup and I wasn't sure how they would respond during hills.
Target: 10 x hill @ a pace that can be maintained
Actual: 56.08, (1:22), 55.92, (1:20), 54.61, (1:21), 54.09, (1:22), 52.59, (1:25), 53.62, (1:21), 53.14, (1:23), 54.13, (1:23), 53.02, (1:22), 52.87, (1:21) for 22:45 total.
C/d 10:06 back to the car. Overall it was a solid workout. I would guess that the hill was around 250m long. Not totally sure though. I remember the hill being much steeper when I was younger. Today it was just a good hill, but nothing special. According to Gmap Pedometer this is the distance of the hill. You figure out how far .1674 miles is.
The legs felt alright. I felt strong through 5 and then started to lose my form on number 6. I wanted to make sure that I was striking properly so I backed off the pace and concentrated on turnover and form. The times were pretty even. I'll take it as a starting point. Maybe I will do this workout again when I'm back in the desert after the new year.
Distance: 8-9 miles
This morning I went to John and John's coffee shop called Koffi in order to pay a bill and fill out the past few days of training. I was close the old neighborhood and new of a hill that was close by. I warmed up for the workout by going 23:07 on the surrounding streets. I finished at the intersection by the base of the hill to lightly stretch. My quads were already pretty sore at the start of the warmup and I wasn't sure how they would respond during hills.
Target: 10 x hill @ a pace that can be maintained
Actual: 56.08, (1:22), 55.92, (1:20), 54.61, (1:21), 54.09, (1:22), 52.59, (1:25), 53.62, (1:21), 53.14, (1:23), 54.13, (1:23), 53.02, (1:22), 52.87, (1:21) for 22:45 total.
C/d 10:06 back to the car. Overall it was a solid workout. I would guess that the hill was around 250m long. Not totally sure though. I remember the hill being much steeper when I was younger. Today it was just a good hill, but nothing special. According to Gmap Pedometer this is the distance of the hill. You figure out how far .1674 miles is.
The legs felt alright. I felt strong through 5 and then started to lose my form on number 6. I wanted to make sure that I was striking properly so I backed off the pace and concentrated on turnover and form. The times were pretty even. I'll take it as a starting point. Maybe I will do this workout again when I'm back in the desert after the new year.
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