AM: 66 min :: 10M
PM: 65 min :: 10M (run at 7% incline)
The U finally decided to call off classes and close campus at 2:30 today. A lot of my coworkers left around lunchtime since they lived in the 'burbs. I garnered brownie points by volunteering to stay. The Light Rail runs regardless of weather so it wasn't like I was putting myself out.
Any-who, I wanted to repeat the hill workout I did last week (6x400), but the snow was coming down at such a rate I didn't think that it would be that productive. Not to mention the effect of slipping around on my achilles, which has been a little sore since the run on Monday. My first thought was to do 15M on the treadmill for an over-distance day. But looking at my training, I've done enough "distance". I need to up the intensity of some of my runs. So after warming up for a couple of minutes I took the treadmill up to a 7% incline for the rest of the run. I remember reading about Moses Tanui and the hill run he did in Kenya. It was called Fluorspar: a 21 km climb with 23 switchbacks. The fact that his best time was 1:24 (6:25/mile) should give you a good idea of the grade of the climb.
For the first half or so it felt pretty easy. I was working, but it felt more like the easier side of a tempo run. But once I had been running about 45 min and the pace was down to 6:22/mile I was working pretty hard. By an hour I was paying very close attention to the remaining time. Then with a couple of minutes of running left I took back down to 2% (my normal setting), but lowered the pace to 5:56/mile. Man, I felt like I was flying downhill.
Its hard to determine the total effect of a workout immediately afterwards, but I felt like this was a pretty beneficial run. Looking ahead I think I will repeat this workout the week after the Human Race.
This snow is a little crazy. I shoveled a bit last night just to keep up and by the time I had finished everything was already covered with a good half-inch. It seems like we can always count on an early March snowstorm.
LINK (Chuck Klosterman theme)
A great interview with Britney Spears (doh!) by Chuck (woo-hoo!)
The interview appears in Chuck's latest book (a great read)
The most precisely average rock song in history according to Chuck (1/2 rock songs are better, 1/2 are worse)