Monday, June 7, 2010
Dragging that Ball And Chain
When I think of speed and running hills strongly, I remember only the past me....the current me feels like there is a ball and chain connected to my ankles and I just can't seem to break free of it.
I suspect that is the payback for training and running longer distances and dabbling in ultras. I long for the old feeling of strength and speed and honestly, I better find it pretty soon as the Mt Washington race is looming .....I sure do not feel ready.
I figured having a long hill to train on would give me a chance to work on settling into a pace. There is a pretty steep hill on Route 231 in New Gloucester, I drive it every day and every time I go up it, I think "hey this would be a good training hill" It is about a mile long and pretty steep.
Thursday I decided to give it a try. I figured to run it as slow as I could to simulate the Mt Washington run. My plan was to do at least two repeats, maybe three.
The first run up went quite well, I settled into a slow pace of 12 minutes and honestly if felt relatively easy.
The problem I found was in running back down the hill. I felt I was stressing my muscles because of the grade and ran a bit faster than I thought I should. It didn't feel right (though as an after thought, it might have been perfect training for Pineland)and it seemed I was not getting the uphill workouts I needed and my heart rate was going way below recovery.
I didn't run up a second time, instead I packed up and went to my old stand by, Oakhill in North Yarmouth. It is only about a quarter mile long but is pretty steep. I find that the repeats are much harder and my heart rate doesn't bottom out before I start back up the hill again (like the long hill).
I did five repeats and I felt like I worked much harder than the mile hill run. Wether or not it is better training, I don't know but it sure felt harder. I pushed a bit more on each repeat and stopped before I was completely spent.
(up) 1.09 miles @13.10 (12:02 pace) avHR145---max163
(down)1.22 miles @10:22 (8:28 pace) avHR130---max148
Oakhill (grade 375' in 1/4 mile):
Parked at the school and .48 trail run to the hill
1st .23mi@3:01 (13:05 pace) HR..122-136
2nd .23mi@2:59 (13:01 pace) HR..140-152
3rd .23mi@2:55 (12:49 pace) HR..139-149
4th .23mi@2:42 (11:49 pace) HR..143-155
5th .23mi@2:26 (10:59 pace) HR..149-164
Ran 5 easy downhills @appr 10:30 pace then .38 trail run back to the parking lot.
Sunday 3 loops @ backbay
1st 3.5@29:39 (8:28 pace, 7:30kick)
8:54...147-155 (stopped @1.5mi for about 20 seconds)
2nd 3.5@31:57 (9:03pace, 6:54kick)
3rd 3mi@31:54 (10:37 pace cooldown)
Overall 10 mile run (9:19 overall pace).
PS....I noticed a trend in my second miles of each loop.....HMMMNNN. I'm going look back at workouts and see if it is consistant.