A week and a half ago, I was in total damage control mode, trying to ignore the achey-grinding sensations in my pelvis & back and do whatever I could do minimize the pain in my left hip. After a massage and a rest day, though, I had a great long run on Sunday with a few fast miles that felt way easier than they should have, a solid and pain-free 8 miler on Tuesday, and a pretty awesome hill interval session on Thursday.
My four weeks of hill work include two types of hill workouts--"medium hill repeats" and "long hill repeats." For the mediums, you find a pretty steep but still runnable hill and do 50-60 seconds of charging up at 15:00 race effort, then jog back down, & repeat some number of times. (And WOW, are these miserable when you haven't done speed work in 9 months.)
For the long ones, you find a hill that is noticeable but not too steep and run up for 2-3 minutes at 30:00 race effort (so for me kind of right in between 5K & 10K). I missed the first assigned one of these thanks to Boston, so this past week was my first time figuring out where I was going to it. Close to home, we tend to have short, gentle rollers and super-steep-bordering-on-unrunnable peaks, but nothing that really fit this particular bill.
I thought of a good stretch in Golden Gate Park that would work, but it's about five miles away, and since I didn't want to drive out there or make this a 15 mile workout, I settled for a closer stretch in the Panhandle. It's definitely a hill, but probably not *quite* as steep as this workout has in mind, so I tried to make up for it but pushing maybe a little harder than I would have normally.
Again I ask, why do hills never actually look like hills in pictures?
Also, it was HOT, by which I mean 80s and full sun (exceptionally rare in SF), so I was prepared for everything to feel harder.
Weirdly, though, this workout never actually felt that hard. I jogged 2.4 miles out, then did 8 repeats up the hill (~.28 in around 2:00 each, give or take) at 5K-ish effort level. I mean yes, they do obviously get hard toward the end of each one, but I kept waiting for the utter exhaustion to set in and it just never did. I was recovering just fine with each downhill jog, and I finished repeat #8 red-faced and panting and soaking wet, but also feeling like I could have busted out a few more if I had to.
The easy 2 miles back home made it a 9 mile day. Between that & the heat & the hills I kept waiting to feel wiped out, but it never happened. I've definitely had many easier days at the track in better weather and come home feeling considerably worse, so #winning.
Grand Total: 34.2 miles
- * 16.4 easy
* 4.6 hill intervals
* 13.2 race
This week had some harder runs in it, so I didn't push the mileage. (CAN YOU SEE ME WORKING SUPER HARD TO STAY NOT-HURT HERE?)
Monday: Rest. I would have gone to karate except Don got stuck at work with the only key til nearly 9pm (ON HIS BIRTHDAY!!). Instead, I got him dinner & an apple-rhubarb pie for when he finally got home.
(Note: In case you were wondering, no, my visit to the nutritionist does NOT mean I will be giving up pie, because what kind of life is that??)
Mission Pie, you know I can't quit you.
Tuesday: 8 easy. I was supposed to do like 15 x 0:20" sprints, but I've decided to only ever do these on the track, and due to my afternoon/evening plans, I had to do it in the morning & didn't have time to drive to the track so instead I just did 8 easy.
a.m. strength / p.m. karate. I was up late so didn't get to bed early enough to get up at 6 am. BUT, it was to have a non-shitty birthday celebration for Don with karate folks after class featuring beer & pizza, so to be honest I have no regrets.
Thursday: 2.4 warm-up, 8 x .28 hill intervals w/ .28 downhill recovery jogs, 2 cool down = 9 total.
Friday: 2 easy. Just a few easy shake-out miles.
Saturday: 2 warm-up, ~13.2 race = 15.2 total. (Race report here)