- Site:
- http://joerunfordom.wordpress.com/
- Miles:
- 10452 total / 800 in 2013
- Goal:
Big Cottonwood Marathon 9-14-13 - BQ Minus 15:00. Steamtown 10-13-13. 2:59:00. Period.
Joe Marruchella ran: Added one repeat to t...
Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.
- 10 miles
- 01:20 time
- 08:19 pace
- 923 calories
- details
Added one repeat to the workout this week reaching 9. Same drill as usual:
3-mile warm-up, jog to the bottom of the hill and then up at 5k effort. Recovery jog to the bottom and repeat X9, followed by a MGP mile home.
1:45= 6:10 pace - 3/10 mile hill - 65 feet climbing.
Repeat 1: 1:46
Repeat 2: 1:44
Repeat 3: 1:44
Repeat 4: 1:44
Repeat 5: 1:45
Repeat 6: 1:46
Repeat 7: 1:47
Repeat 8: 1:47
Repeat 9: 1:46
Final Mile Home - 6:50
Strong effort this morning with a headwind straight downhill blowing 12-14 mph. Seemed to really become more sustained towards the end of the workout as it was costing me a few seconds/repeat with the same effort.
1 extra for Dom today on our way to 10X in two weeks where we'll stay through Ironman 70.3 and Houston training.
Have a great Thursday everyone!
Awesome run Joe
10 months ago • Like • 1 person
Simply amazing, every week I am amazed by this workout Joe. You are the man.
10 months ago • Like • 2 people
The true to form Joe hill repeats. Over the years that I have seen you include these in your training cycles you never seem to plateau - instead always seeking and finding improvement!
10 months ago • Like • 1 person
those are really consistent splits even with the wind Joe!
10 months ago
Thanks guys - @David, I appreciate that coming from someone who really crushes their workouts week after week. @Jim, you know, every time I put a training schedule together for a race the first thing I fill in are the Thursday Hill Repeat Cells. They are more important than the Sunday long runs are to peak for race day in my view.
10 months ago • Like
Awesome workout Joe. Really strong stuff and remarkably consistent, especially into the wind.
10 months ago • Like • 1 person
great run--your pace is killer!
10 months ago • Like • 1 person
Holy moly. That sounds like a brutal-rific workout! You're a beast.
10 months ago • Like • 1 person
Great workout!
10 months ago • Like • 1 person
Wow! Way to run hills!!!
10 months ago
You are still a master of this workout! You never cease to amaze me at how you attack this hill!
10 months ago • Like • 1 person
Awesome job on the hills!! Thanks for the add!! :)
10 months ago • Like • 1 person
Rockin.
10 months ago • Like • 1 person
Thanks guys - @Winston, you know when I drive down it to go to the small pool with Landry I look at every single inch of it. When I drive up after we swim, I again, look at every inch. I own that sucker.
10 months ago • Like
You definitely do! And that's the kind of attitude that will lead to greater and greater PRs!
10 months ago • Like • 1 person
Great job!
10 months ago • Like • 1 person
La Machine...
10 months ago • Like • 1 person
another great hill workout
10 months ago • Like • 1 person
Excellent work as always Joe. Way to tax an extra on.
10 months ago • Like • 1 person
Strong, super-consistent repeats this morning, Joe! Looking good!
10 months ago • Like • 1 person
I agree with David S.--your workouts day in and day out amaze me. And my favorite is your follow-up comment about owning the hill. I love that concept. Great workout today.
10 months ago • Like • 1 person
Way to attack that hill and with that wind, no less. Strong effort yet again Joe.
10 months ago • Like • 1 person
Which is probably one of the best workouts a runner can do.
10 months ago • Like • 1 person
Consistent effort as always, Joe. Nice job.
10 months ago • Like • 1 person
Always good Thursday hills!!
10 months ago • Like • 1 person
Solid hill workout!
10 months ago • Like • 1 person
Great repeats, Joe! Keep 'em coming!
10 months ago • Like • 1 person
Way to get some hills for breakfast!
10 months ago • Like • 1 person
Incredible workout, really impressive Joe!
10 months ago • Like • 1 person