am) Jeff and I ran on Left Hand Canyon today. Here is the course profile:
As you can see there was a hill on the course. We started at ~6000 ft. and topped out at ~7600 ft..
Not posting my workout data (or collecting it) would really be boring in terms of blobbing. We averaged 6:24 pace per mile for the 16 miles. My average HR was 148 with a max of 161. Jeff averaged a lower HR, but my LT is higher so I think we were probably working at a similar intensity. Jeff is in phenomenal shape right now. He is ready to crush Kona. After my rest yesterday I felt good. The new Nike Lunar Trainers are super comfortable which can be noticed far more on pavement than on a softer surface. The shoes are awesome. Mine are black- Jeff's are all white- so mine are a lot better.
Funny thing about training in Boulder- we saw Dave Scott coming up Left Hand while we were descending. All he said was "Now THAT'S what I'm talkin' about!". Top athletes have been doing the Left Hand run for decades. Tim DeBoom first made me aware of it, then when I worked with Tony DeBoom it was always part of the training plan. The pounding from 8 miles of constant eccentric contractions progressed very steadily from my quads feeling strong after mile 1.. to tightness and soreness by mile 8. Placing a strong and deliberate focus on downhill running, FAST downhill running, should be a part of any triathletes training. Runners? Not so much, unless you're running a course like Boston. After Alan Culpepper placed 4th at Boston he told me that he placed a focus on downhill running but that he wished he had done even more.
pm) 4 miles of recovery jogging. Legs feel heavy.