2 a weeks

I have become a Tuesday and Wednesday Runner. Well at least for the past three weeks I have :) Last night I ran 2 light miles with my husband which was nice. I know he hates it so I try to enjoy it for both of us.

Tuesday night it was back to hill repeats. I couldn't quite keep up with the boys but I held my own. We did a hill ladder workout on the less steep but longer back hill in the park. 4 mile warm up then 1/3 hill, 2/3 hill, hill, hill, 2/3 hill, 1/3 hill. My best guess is that the hill is between .2 and .25 miles long. I managed to negative split the ladder so I was happy with the workout.

Stats for the run:

19:16 2 miles (9:38 pace)

18:45 ~1.75 miles (10:43 pace)

Hill Ladder (Hill ~.20-.25 miles) (.33, .66, 1, 1, .66, .33)
Hill Split (rest/down hill)
35.87 (1:02),
1.0037 (1:32),
1:37.63 (2:19),
1:36.24 (2:21),
59.06 (1:42.04),
32.61

16:20.64 ~1.75 miles (9:20 pace)

I'm a far cry from 7:30 pace right now but I definitely felt stronger after the hill workout so maybe my speed will start coming back to me!

I haven't forgotten about JFK or a few other posts rolling around in my brain, I just haven't had time to get them down, but I do relive JFK at least once a week at group runs with those who haven't heard the story :) Trying to drag this one out as long as I can!

12 comments:

Anonymous said...

I feel a bit better about my current once a week plan. . .

Anonymous said...

Oh, you'll get that speed back before you know it! I think you should drag JFK out - that is quite an accomplishment.

Anonymous said...

It was nice to see you out there running the hills with us.

Lana said...

Nice run, Elizabeth...Hope you guys have Happy Holidays!!!

Anonymous said...

I take it no one showed up last night downtown? Thanks for being willing to lead it. I hope to be back soon.

Have a great Christmas!

Anonymous said...

"didn't quite keep up with the guys" still sounds fast! :)

The Clyde said...

I feel your pain, did my first set of intervals last night for my 2007 training....legs are still on fire. Good stuff.

Black Knight said...

That was my big mistake: not to do the hills workout before the marathon!!! Happy Holidays to you and family.

Fe-lady said...

I am currently at 3 or 4 times a week-"long" run being six miles. I have a 1/2 marathon in Feb. so need to focus!
Yes, hills will make you faster on the flats! :-)

Kate said...

Happy holidays Elizabeth :-)

iliketoast said...

I hope your christmas present is to get your run back. Happy Holidays

IHateToast said...

You're good to be gentle to the hubby.