Yep, hills, marathon pace, and lactate threshold training all in one run. Probably not so smart, but the MP and LT work came pretty easy so I threw it in. My original plan today was to run my usual 10 mile Friday loop, really hammer the hills and take it easy in between. This loop consists of a series of six short (100-400 meter) but steep hills in the first six miles followed by two miles of downhill; the first mile has a good slope, the second mile is very tame.

The hills felt good, but were hard, especially the fifth one which must approach 20%. There is also little rest between the forth and fifth hill. Still, after the sixth hill I was looking for more. So I took mile # 7, the mile with the good downhill, at a 6:30 pace and followed that with a 6:09 on the gradual decline. Neither of those two miles felt all that difficult. My target MP is 6:45 and LT is generally around 6:15 but given the downhill, I am guessing the 6:30 and 6:09 are pretty close.

I wore my new Asics Gel DS Racers today. These are sweet shoes: nice and flexible and reasonably cushioned for a racing flat. They probably have too much support for me, but then I don't think that makes much difference for a forefoot striker like me.

Victor

Cross-training: 0.0 miles
Running: 10.0 miles
Shoes: Racers
WTD running: 15.0 miles
WTD total: 17.0 miles

posted by Not So Competitive Runner at 11:25 AM