After my lessons learned at the SA Marathon, I am back to the drawing board, and will continue my previous training. Yesterday, kicked things off with a stellar Hill workout. Started the day with a nice 2 mile run, a little faster than marathon pace as my warm-up. Ran to Abottsbury Hill which is about a 6% incline and a mountain of a hill.
The workout was to run up the hill as fast as possible within a minute, and when the minute was done, turn back around and jog down. At the bottom of the hill, I would return (walking) back to the start and go again. Each round was about 3:15 including my 45 second walk to bring my HR back down.
This drill was performed 10X, yes 10 times. Not fun, but an amazing workout and my calves were on fired.
After the last hill, I ran up for one minute and 15 seconds, and then walked one light pole (about 50 Meters) to the next and ran the next pole, etc for 3-4 poles. At the top of the hill (about 1/2 mile) I began to jog again, and the road was pretty flat. Took me a few minutes to get my legs from under me, but once I did, i felt great.
Normally I run a 8:45-:9:30 pace, but on my way back I was keeping a stead 8-8:25 pace. Feeling good and confident I finished off my last run.
Total workout was 1:15 minutes and covered 7 miles. Burnt 1164 calories and my average HR was 156, with a Hight of 194.
Today is a 3000 yard swim and some CrossFit.. Lets see what happens before the Turkey Day.
Onward.
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