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Easy run with hills

August 1, 2018 (Morning)

Exercise Type: Run

Comments:
Think you are still in Boston...

Today could be a great chance to do a few hill sprints.
See if you can get 6 to 8 miles in, but at some point in the run, if you can find a hill that’s about 3 to 4% grade, run up hard for 20 to 30 seconds.

Walk down to recover and do about 6 of these.

Again I know you like to just run and get the miles in but it counts as miealge and is good for muscle, hamstring strengthening.
Just make sure you are warmed up with a couple miles first.
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ok..did this almost the way you said.

mile 1: 9:43 .. warming up
mile 2: 8:43 .. half-mile warmup.. a couple of hill sprints
mile 3: 8:22 .. four hill sprints
mile 4: 9:53 ...take it easy..done with hill sprints..still going up hill
mile 5: 9:35 ... same as mile 4
mile 6: 10:33 ... top of hill
mile 7: 9:09 ... down hill slow
mile 8: 8:37 ...ok..someone tried to pass me...not going to happen
mile 9: 7:49 ... not going to happen
mile 10: 7:36 ... downhill and fast
mile 11: 8:07 ... he gave up