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Friday Feb 4th

677 Views 9 Replies 8 Participants Last post by  jebba, 
loopy
<p>Good morning all.</p>
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<p>Thanks for the condolences everyone -- I am just so glad I got to see my grandmother when we visited MA in late December...</p>
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<p>Did 10 miles on the mountain road route this morning -- cold, but not too bad... more ice/snow in store for us this weekend... ughhh</p>
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CMJHawk86
<p>Mornin' team and happy Friday.</p>
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<p>Hill repeat workout on tap for me today, on the the TM. Why? Because there are no significant hills to speak of near work and there's still too much snow/ice on the streets anyway to be safe for running. I'm thinking of maybe MP hill repeats of 2 minutes each at 2%-4%-6%-8% then back down.</p>
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<p>Weekend plans are still in flux a bit. I'm heading up to Philly again tomorrow so Sunday's run will be up there. Either tomorrow or Sunday will be a long run day (10-15).</p>
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<p>Loopy - bet it feels good to be back on that mountain road</p>
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<p>jebba - good luck on the long run</p>
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<p>BBS - hope the rest day helps</p>
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<p>RA - pretty confident you'll be in an "Empire State of Mind" very soon.</p>
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<p>kevin - nice job on the 5</p>
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CMJHawk86
<p>Hill repeats done. Tore a page out of the McMillan manual and tried something called "Sixes/Sevens." Basically you go marathon goal pace and bump the incline up to 6% for 90 seconds, then do a minute recovery jog, then go back up to MP at 7% for a minute, followed by 2-minute recovery jog. I did that for 6 sets. At first it didn't feel hard at all, but it definitely got harder as the workout progressed.</p>
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<p>According to McMillan MP at those grades is equivalent to your 5k race pace. If I had more time, I think I could have staggered through another set or two, but I needed to get back to the office so I called it 6 sets. 6.35 miles total with warmup and cooldown.</p>
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