Thursday, May 1st, 2008 [12M]

Hill repeats at Water Dog Lake Park, 1 long, 4 short, 1 long backwards. 8:45, 2:05, 2:03, 2:07, 2:06, 6:35. I got the inspiration for this workout from the Summit Ave workouts we used to do for cross country a few years back. I stayed true to the number but my repeats were considerably longer. For the long one I went all the way up Lake Rd, which I measured to be 1.35 miles long. It's a long climb so I didn't start hammering but put in a good effort. My legs were starting to feel it by the end but I kept my composure the whole way. I took 5 minutes before starting the shorter repeats, which I did on the Upper Lake Rd trail. I did a good job at getting out aggressively on each repeat and kept pushing all the way to the end. I jogged back down the trail after each repeat and got about 2:45-2:50 for rest each time. I know the times I posted above are meaningless and I'm only saving them for any future comparisons. All I cared about was putting in a hard effort and I was satisfied with what I got out of the workout. After the last short repeat I jogged back to Lake Rd trail and put in a hard effort on the downhill part, pretty much like the hard mile we used to run after the Summit Ave workouts. My legs were a bit tired from the hill repeats but I was feeling good and had fun flying downhill. I headed back home afterwards, adding on a couple of extra miles for cool-down. Overall this turned out to be a pretty solid day.