Friday, December 08, 2006

Just a quick one

Hey all. It is a nice cold morning here in B'ham. Mid teens with windchills into single digits. Not a morning to be running. That's why I ran last night when it was a balmy 36 degrees! I actually wore two layers last night . . . what a wimp!

Last night was hill work. I know that Phil thinks I need to work more on base mileage but I think I'm doing okay with a little hill work.

2 1/2 miles warm up. I started off with a slow pace but increased to my speed to somewhere under 9 minute pace. The warm up did what is was supposed to do . . . got me sweating and let the legs get loose.

4 hill repeats. 0.2 miles on the hill. Like last week, I didn't put a watch on it. Instead I am merely working on form and consistency. I am also trying to alter my hilling style. I normally try to keep my stride and power up the hills which works when I'm in super great shape. However, I am back to building phase so I am working on shorter strides and higher turnover rate. I may use the style throughout my training. It seems to work.

1 mile cooldown. Literally. After the hills, I pulled off my wind shell since I was burning up from the hill repeats. Between running into the wind and only having on one layer, I quickly cooled off but my legs felt strong and I could have done another couple of miles! I guess I'll bump next weeks hill repeats up to 5 or 6 repeats.

Planning on 12 this Saturday. Have a great weekend!

Oh yeah, be sure to go to Shane's blog (Running in the Deep South) to read about his story of his first marathon. Congratulations Shane!

2 comments:

Phil said...

I've got nothing against hill work .. it is a lot of fun; but I also want to see you getting in some serious mileage. When you are running 14 to 20 miles at least once a week with a 17+ miler at least once every two weeks, you'll be certain to feel pretty good during you next distance race.

Good luck.

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