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The Neverending Story: Hills/Fartlek/Speed/Tempo/Long

January 20, 2010 (Night)

Exercise Type: Run

Weather: 30s and dark

Comments:
Route: http://www.gmap-pedometer.com/?r=3424536

Never have I run so far and had so little clue how far I was running. I knew I'd been out there a couple hours, but with my sluggish recovery pace punctuate by hill repeats I really had no clue how fast I was going. Furthermore, I barely look at my watch.

1) Started out jogging to Brandywine and after plenty of drills and striders did the full hill 4 times including the brutal spring after the crest to 30th Street. Times: 2:57, 3:06, 3:07, 3:10. Tough to maintain a good pace when there's no one running beside you to keep you focused. Easy to lose speed on a hill without being aware of it. Had a pretty good sprint to finish though, getting up on my toes and chrurning the arms. Dang that's a long straight away - I had forgotten. Still feeling pretty fresh when it was over.

2) Did the Anthony inspired "secret cooldown" taking 29th to Audibon and then cutting down onto Soapstone Valley Trail, crossed creek carefully in the dark, bushwhaked up to the Hill of Death and then charged it all out with a fearsome battle cry, "Ari'e, ye wretched of the earth!" Forgot that there's a second hump after the parking lot, but immediately started up again when I saw it and push it through to the summit. Still feeling good.

3) Fartek section: Sought out good hills anywhere from a block to a half mile to rush up, ending each in a sprint on my toes. In between, kept a sluggish recovery pace that I wasn't too proud of. Four major hill tempos: Upper half of Tilden, Klingle (all the way to Woodley), Mass (Navel Observatory to the Cathedral), New Mexico (Cathedral Rd. to Ward), plus 2 little one block hills spring. Start to feel fatigued, but not much soreness.

4) BK - once, all out, howl at moon at the summit.

5) Tempo back Nebraska to home. Started at 6:30, probably slowed to just under 7. Two surprise hills at the end that I decided to go nuts on coming up 33rd St (Military to Morrison, and Northampton to Oliver). By then I was starting to feel sore.

On the whole, a good workout!