Last week’s workout was tough. It included 8 1\/4 mile hills (actual distance was around 0.2 miles). I chose a hill nearby with a 18% grade. At first, I had a positive attitude but after the 3rd hill repeat, I was just lucky to get up the hill at a slow jog pace (sometimes more than 10 min\/mile pace). My legs were jello after the 5th repeat. I was just glad to make it home afterwards!<\/p>\n
The next day was an “easy 3 miles” and it was easy compared to the hill repeats! This was followed the next day with a 45 min tempo run. I was unable to sustain my goal pace of 6:52 min\/mile. I finished the faster paces with an average of 7:03 pace. The next day was a day off and a much needed one. I hadn’t taken a break since the day we returned from Hawaii (March 15). My heart was still pounding from the hill workout…and by that I mean it was beating really hard when I wasn’t running.<\/p>\n
Friday was my day off and I loved not running. I felt like a new man on Saturday. Saturday was the day I ran 3 miles at my race pace. Again…I couldn’t pull off 6:52 pace through 3 miles. I did have to stop at one intersection so I didn’t get hit by a car but that only set me behind like 20 seconds. I finished in 21:08 (7:03 pace). I sure hope my footpod is off by just a hair. HA!<\/p>\n
You can enlarge the images of the workouts if you’re a geek like me. My heart rate, elevation, cadence, and average foot travel per step are displayed. I put the hill repeats, 45 minute tempo, and 3 miles at pace on here.<\/p>\nngg_shortcode_0_placeholder\n","protected":false},"excerpt":{"rendered":"
Last week’s workout was tough. It included 8 1\/4 mile hills (actual distance was around 0.2 miles). I chose a hill nearby with a 18% grade. At first, I had a positive attitude but after the 3rd hill repeat, I was just lucky to get up the hill at a slow jog pace (sometimes more […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[8],"tags":[],"class_list":["post-322","post","type-post","status-publish","format-standard","hentry","category-running"],"_links":{"self":[{"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/posts\/322"}],"collection":[{"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.antcav.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=322"}],"version-history":[{"count":6,"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/posts\/322\/revisions"}],"predecessor-version":[{"id":327,"href":"http:\/\/www.antcav.com\/index.php?rest_route=\/wp\/v2\/posts\/322\/revisions\/327"}],"wp:attachment":[{"href":"http:\/\/www.antcav.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.antcav.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=322"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.antcav.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}