- Site:
- http://joerunfordom.wordpress.com/
- Miles:
- 10265 total / 614 in 2013
- Goal:
Big Cottonwood Marathon 9-14-13 - BQ Minus 15:00. Steamtown 10-13-13. 2:59:00. Period.
Joe Marruchella ran: Our standard hill rep...
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- 10 miles
- 01:21 time
- 07:58 pace
- 947 calories
- details
Our standard hill repeat appointment X10 this morning. Nice drop in humidity (50%) making this much less of a sweatfest.
3-mile warm-up, jog to the bottom of the 3/10 of a mile, with 65 feet of elevation - 5K effort to the top, recovery jog to the bottom X10. Marathon goal pace mile home to wrap up.
1:41 = 6:00 min/mile pace
Repeat 1: 1:41
Repeat 2: 1:39 **
Repeat 3: 1:40
Repeat 4: 1:40
Repeat 5: 1:41
Repeat 6: 1:42
Repeat 7: 1:40
Repeat 8: 1:40
Repeat 9: 1:40
Repeat 10: 1:39 **
Final mile home - 6:22 **
Goal pace is 6:52 for the return mile, but the legs wanted to test themselves a bit, so I just let them turn over smooth and "comfortably hard" - ended up locking in at half-marathon pace instead.
Hard not to be happy with this one, was able to dip under 1:40 twice again on the repeats. Good start to the day. Have a great Thursday guys!
Great repeats, Joe. Nice work.
9 months ago • Like • 2 people
Fantastic hill repeats, Joe!!! Way to go on this one!
9 months ago • Like • 1 person
Like the 1:39s! Nice final mile too, Joe. Strong workout!
9 months ago • Like • 1 person
Very strong today Joe, making most of us look lazy :) Well done.
9 months ago • Like • 1 person
Very nice looking workout, Joe! Drop in humidity helps so much.
9 months ago • Like • 1 person
Great workout!!!!
9 months ago • Like • 1 person
Thanks guys, @Steve, lots to like here, very consistent on the hill with some fast repeats and a nice smooth 6:22 on the way in. Can't wait until it cools off here and we can see where we are related to the clock fitness wise.
9 months ago • Like
Congratulations Joe! That is very impressive
9 months ago • Like • 1 person
Great job Joe
9 months ago • Like • 1 person
It was awesome out there this morning! Way to get you some hills!
9 months ago • Like • 1 person
That is a killer hill workout, Joe =)
9 months ago • Like • 1 person
WOw awesome running Joe!! Way to show them hills who's boss!
9 months ago • Like • 1 person
Look at that...another great Hill Repeat Thursday! Kind of come to look forward to seeing what you are going to do to that hill each week. Just a great run.
9 months ago • Like • 1 person
Got to love the onset of autumn/fall... terrific splits Joe, and great idea making this a regular thing so you can check on progress. Have a great day!
9 months ago • Like • 1 person
Awesome hill repeats Joe!
9 months ago • Like • 1 person
Another quality workout Joe. The 1:30s are starting to become more common. I expect we'll see more of them. Great pace for the final mile as well.
9 months ago • Like • 1 person
Well executed hill session.
9 months ago • Like • 1 person
Wow hill repeats, killer Joe ! Well done my man, that is a tough workout but it will make you stronger.
9 months ago • Like • 1 person
I knew this was coming today. The improved results are every bit as predictable.
9 months ago • Like • 1 person
Thanks guys! @Greg - I'm glad you were so sure :) although that rare rest day on Monday really helped me. The look at the first split is always a little scary - you hope to see 1:41/1:42 and if you see a 1:46 you know it is going to be a long morning ....
9 months ago • Like
I need a good hill! these look like great workouts!
9 months ago • Like • 1 person
Didn't you just break 1:40 for one of these intervals recently? Now look how you stack up the 1:40s THEN break 1:40! And then you run a 6:22 to the barn?! I've got to start training more like you do, Joe! JUST INCREDIBLE!!
9 months ago • Like • 1 person
@Winston - you are too kind .... But yep, confidence is a dangerous, dangerous thing :)
9 months ago • Like
Incredible speed, Joe! You were hauling!
9 months ago • Like • 1 person
The humidty drop is awesome. Great hill work!
9 months ago • Like • 1 person
Nicely done, Joe! You put the better weather to good use!
9 months ago • Like • 1 person
Awesome work Joe. Nice to see you got a couple under 1:40 again :)
9 months ago • Like • 1 person
another great hill session
9 months ago • Like • 1 person