http://connect.garmin.com/activity/63025789 337C011 D.D. to East Rock and up East Rock, down, Up East Rock again and then down back to DD at 1224. Weather cool.
E (GA) is 900-9:30 at 70-81% MHR. This was an Easy run despite MP run being scheduled. I thought I was running harder than I actually did.
6.01 miles done in 57:52 at 9:38 pace per mile at 138 bpm which is 79% MHR. Splits: 10:17 (137), 10:31 (144), 8:55 (132), 10:23 (144), 9:12 (138), 8:32 (133). Hills today. Went up East Rock twice and the second time was easier than the first. The major elevation markers: From DD to the base of East Rock is a half mile and that saw 120 feet elevation. Then from half mile to 1.5 miles sees 170 feet elevation. Mile 3-4 sees 200 feet elevation. Total Elevation for this run is 625 Feet. There was snow and ice on the mountain and so it forced me to run at a slower pace. I thought I was running harder than "Easy" pace but the HR says otherwise. Next time, run the course faster! I wanted to do hills again and will consider this my speed workout for the week (may do a six miler tomorrow with three tempo pace miles- tempo pace is 7:50-8:10 per McMillan). I am attempting to run my miles at the scheduled intensities. I am considering making this Hill workout a weekly workout...but if I am to have MP miles being done during this workout, I have to pick up the pace because I am not hitting MP from a pace or Heart Rate intensity standpoint. Wednesday would be the day to pick for this workout as this is my scheduled speed workout day. This workout I believe is good preparation for the 2/26/11 Colchester Half Marathon course which sees 1,060 feet elevation I believe. Reason Number 2 to schedule this run once weekly...it will increase the likelihood that I will make the run. For now, I am attempting to identify ways to keep me motivated to doing the runs. I am running different courses and trying to keep them interesting.
Enjoyed this workout. Found it very interesting that when I climbed East Rock for the second time today, that I reached the summit with no problem.
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