Not the end of the world, as we seem to be chugging right along past 12/21/12, but the end of the year is certainly upon us. This is for the week ending on December 30, 2012.
This week, as an experiment, we decided to tape up my Garmin. Results were interesting.
Tuesday: Warm up to Central Park. Feel free to start on the east side of the Lower Loop. Main workout is 3 Lower Loops. First at 70%, second at 75%, third at 85%.
I entered Central Park at 72nd Transverse. This really screwed me up, because I didn’t get my usual mojo on. NORMALLY, I would….
Start at Columbus Circle lights, take that first have 0.75 mile of nice rolling hills as warm up, gradually speeding up. Then you kick in to your top gear around the slope going down towards the transverse, then sprint across it. Dig deep and go up the Annoying Hill by EX-Tavern on the Green Lights. Then relax and coast back to starting lights.
Not today. I had to start at an awkward point. So my pace wasn’t exactly fast, and it wasn’t exactly 70, 75, 85. It FELT like it was, but I don’t know what happened. Around the last bit of third loop, some supply truck with black diesel passed me, and that really got me coughing…I had to stop. So much for 85%...
Thursday was 4X Harlem Hill Repeats. Yep, sometimes, when you wish for more, you just get more.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
Start to Cat Hill
|
09:15.1
|
1.03
|
19
|
17
|
8:58
|
Cat Hill
|
01:59.1
|
0.24
|
30
|
18
|
8:26
|
Cat Hill to top of Park
|
17:05.8
|
1.92
|
22
|
73
|
8:54
|
Harlem Hill 1
|
03:02.4
|
0.35
|
71
|
0
|
8:43
|
Recover
|
03:18.4
|
0.33
|
0
|
65
|
9:57
|
Harlem Hill 2
|
02:41.5
|
0.3
|
65
|
0
|
8:50
|
Recover
|
03:25.4
|
0.32
|
0
|
65
|
10:34
|
Harlem Hill 3
|
02:40.3
|
0.3
|
67
|
0
|
8:50
|
Recover
|
03:28.2
|
0.33
|
0
|
65
|
10:36
|
Harlem Hill 4
|
02:41.9
|
0.32
|
67
|
0
|
8:32
|
80% to 90th Street
|
07:13.0
|
0.9
|
54
|
43
|
8:02
|
Cool Down
|
15:36.8
|
1.66
|
36
|
84
|
9:24
|
Heeeey, not so bad. I mean these are not spectacular numbers, but I think 8:32 pace on Harlem hill is pretty cute. 80% to 90th Street involves 2 big-ish hills with short recovery downhill, so I’m mildly impressed.
Well, I screwed this one up. It was first 6 at 60%, next 6 at 75%, last 2 at 60%. I thought last 2 was “recovery”. OOPS. The funny thing was, after doing Harlem Hill Repeats, all of the hills looked so damn flat!! I mean, as a result, look at the splits. I’m running by feel, so naturally 75% uphill is going to be slower than 75% on a flat, but the big parts that involve Cat Hill and Harlem Hill is not super slow. Looks like at times, I’m going up hills at sub 8 pace. I think this is good news!
I know my Coach probably wanted me to be a bit faster for 75%, but truthfully, my body was pretty tired. While I resolved the breathing issue, now my legs wouldn’t hold. My butt hurt. These are excuses, but I really couldn’t get it past 8:00 mark. I really wanted to run the second half at 7:45, but hey, maybe another day when I’m not so beat up. (This week had a 10M Wednesday run!)
Oh, and guys, don’t forget to ZIP UP your tights. …not that part…the ankle part!
BLOOD, SWEAT, and TEARS.
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