Yesterday I met up with Jeff and we ran hill intervals. We did the "new" warm-up protocol which has been working well for me.
20:00 jogging warm-up. Then stretch for 5:00. I used to not think stretching was a good thing but I have been seeing good results with it. I think it has to do with my age now. When I was 27 I didn't need it, but now I think I may benefit from it. Then we ran 4 X 25" fast strides to loosen up further. The hill workout was as follows:
3:00 uphill then 3:00 immediately back down at 1/2 marathon effort.
Then: 3 X (45"/ 60"/ 90"/ 75"/ 60"). I ran the last ~7 reps at near maximum efforts getting light headed at the end of each. At one point Jeff and I were bent over by the road and a truck drove by and I said "Damn, I was hoping that truck would hit me!". This workout might be the hardest I've done ever... bike group rides with Simon Lessing and Mike Pigg aside. I remember once on an attempt (that was successful) to drop the group I saw a HR of 198 for several minutes. I could taste blood.
We ran back to the start after each interval which was a bit longer than I was supposed to but I firmly believe in preserving the quality of the hard intervals by erring on the recoveries. We were hitting ~5:10 pace for the first half of these so the quality was there.
With the cool-down we ended at 12 miles.
I immediately drank 1 liter of Power Bar recovery drink mix which I don't like at all. It was free though so I will try it. I tend to get a big blood sugar low after drinking it. When I got home I put my feet up and put on my Skins compression tights (this is key) and ate an apple. Then slept for an hour.
Today is going to be busy.. a Kenyan runner just came in to town and is coming up to run with me. We're running my 'Gross Route' which is a 6 mile descent down to the lake then a 6 mile climb back up. I am hoping he is not altitude acclimated and he is tired from his travel. I'm excited to pick his brain on his training!
I also start Phase II of the shed remodel. The second room should be considerably easier to remodel. Ben has been helping me. He has a little hammer and he walks around hitting things... usually not nails. He also picks up nails that I pull and puts them in his Tonka truck.