Notes
5 x Hard Hill Sets (~300m) up Park Central
Decided on this "wild card" workout as I have not done longer hill efforts & given my foot issues this is "easier" on my feet vs. hill sprints. Had no clue how I would do other than the last I ran these was last summer prior to 9 mo PF injury & the first time I did these (4x) I could not break 8 min pace, & then abt 8 wks later after running these I ran in the low 7 min. On #1 I felt really great running up the hill - felt strong, quick cadence, great energy and was gliding up the hill. Saw 7:16 & goal was to make sure this was not a "one off". Did drills and could feel some energy loss on the jog, when I started #2 I could feel it was not "crisp" as #1 (and pace slide). So then bagged doing drills, jogged around, and for whatever reason felt strong on #3 w/a solid effort. #4 felt almost exactly the same where I felt stronger over the last 80-100m as #3. I was only planning on 4 sets but decided to run backwards and up Old Reid - felt a teeny bit fatigued going up the steep part and accelerated into the flat part (could feel this in my core). Overall, it took me 8 weeks last summer to get to this point - underestimated my strength. Accurate splits below:
# Time Dist Pace Best Pace
1 01:23.7 0.19 7:16 6:27
2 01:21.1 0.18 7:22 6:41
3 01:20.4 0.20 6:52 6:14
4 01:17.6 0.19 6:51 5:47
5 01:02.9 0.16 6:26 6:01