Interesting workout this morning. The plan was to run 6 sets of 2 x 100 meter hills (first rep up at a moderate pace and the second one up at a hard pace) with 200 meters flats at 5K pace. No recovery other than the jogs down the hill and a 200 jog back to the hill. Coach recommended that the range for the grade of the hill to be around 5% to 8%. After the workout, looking at the elevation stats, my rough calculation of the grade on my hill was 10%. No wonder this workout was on the brutal side. On the other hand, after the hard rep up the hill, the 200 meter at 5K was easy. In fact, my pace on those was closer to mile pace. However, I was running those smooth and in control.
I ran about a six mile cool down afterwards. It took about 20 minutes to find the groove again and feel comfortable. Tomorrow, I am sure I will feel pretty beat up.
The most exciting part of the day was getting new running shoes delivered. I got new pairs of New Balance Beacons and Saucony Rides. Love both of those shoes. I like the Beacons for workout and medium long runs. The Rides are great for long runs and recovery days.