Notes
good workout...3.5 to the hill and 3.5 back with the hill sprint repeats in the middle...slight dusting on the ice caused slower running but a good humid morning nonetheless.
Training Plan Entry
Hill
7 mi
50:00-1:00
HR is mostly 135-155 for this run, go more by feel.
Start easy and relaxed for the first 30:00; keep your breathing very relaxed and easy. Build a little towards the end to loosen up more. Then on a hill that is moderately steep (not vertical, just 5%-7%), run 5 X 10" at near MAX efforts but controlled effort up the hill (no longer than 10 seconds. These are for building strength not endurance so they need to be short and hard). Hold strict run form though- no flailing. Just relax a