After my down week it was time to get back into the hill repeats on Friday. The target was 10 x 1-minute up a 10% grade, where I jog down and then immediately start the next repeat. I chose not to mess w/ the "Hill of Death" (the 20% grade that I attempted 2-weeks ago) and found a nice 8% grade hill to use instead. Not exactly 10%, but 8 is much much better than 20!
Wow what a difference! Two weeks ago I could only manage 4 repeats of 45-seconds each before my quads were on fire, and after 6 repeats I was done - totally dead. Here, w/ an 8% grade I was able to cruise up the hills at a decent pace w/o killing myself. The first 5 or so were done at about 7-minute pace and I eventually progressed down to 6:30 and then finally 6:13 for the last two. With a few of these workouts under my belt, I'm sure I can run them faster. The big key is how am I going to feel tomorrow!? Hopefully, not nearly as sore as last time. I've got a very easy day scheduled tomorrow, but then a long day follows that so I'm really hoping my legs feel OK.
9/16: 6-miles @ 6:58 pace HR-152 (a couple ticks higher than normal, probably due to elevated temp of 80+ degrees)
9/17: AM 4-miles @ 7:28
PM 5.5-miles including 10 x 1-minute hills (8% grade, ave pace - 6:52)