Yesterday's run was tough but very satisfying. I ran hill repeats. Since most of my routes are hilly on their own, I rarely run repeats. Instead, when I want a little extra I'll run hill fartleks. Yesterday, though, I went for repeats.
I decided, against my better judgment, to tackle the most tiring hill on my route and to try to keep the repeats at an 8:00/mi pace. Here's what I ran:
Warm-up, 1.51m: 14:18
Cool-down, 1.61m: 14:53
Overall: 4.4 in 40:57
So, I managed to keep my uphill pace at right around 8:00/mile but after the fourth time up, I was done. I had grand plans of running six repeats but it didn't happen. Although, both my warm-up and my cool-down included two hills so maybe I should count them! Ha! The one thing I was pleased with, though, was my consistency. I felt that my speed did not fall off much as I got to the top of the hill, so even though I didn't run as many repeats as I would have liked, I ran them well.
In my quest to run a sub-23 5k, I'm going to incorporate this workout into my routine probably 2-3 times a month. Maybe, if I'm feeling crazy, I'll do it once a week. Watch out!
PS: Amanda at Run to Finish is hosting a giveaway for two E-cloth prize packs. Check it out!