Thursday, June 12, 2014

06/12/2014 Evening climbing workout, 7.5 miles

I am 37 days from my Running with the Devil.  Tonight I did a treadmill climbing workout that I will use as a start towards a few serious workouts leading up to July 19th.  Last year, I was a little naive.  I had a decent level of fitness and I had done some long runs prior to the race.  Then I spent about 2:05:00 on a mountain learning that I hadn't prepared at all for it.  This year, I will kick my ass before the race and be more prepared.  It's still going to hurt like hell, but I will not break like I did last year.

Tonight's workout looked like this:

6 minute jog warm up---1/2 mile

20 minute climb at 10% incline---2 miles 

10 minutes flat, faster---1.25 miles

20 minute climb at 10% incline---2 miles

10 minutes flat, faster---1.25 miles

6 minute jog cool down---1/2 mile


Looking to the future, I want to repeat this same workout but I will up the intervals to 30 minute climbs and 15 minutes flat and fast.  Also, I will look to do three sets through instead of just the two.  In addition, I have a .75 mile hill near my house that gains a couple hundred feet in elevation.  I anticipate running over there as a warm up and climbing and descending it a few times.

Tomorrow, a shake out run to clear out the lactic acid and get in a few miles.  Slow to medium jog, 7-8 miles.

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