11.14 mi, 1:39:08, 8:54 avg, elev gain 358 feet
Today was hill repeats day, scheduled for 12x400m uphill @10k pace, 45 second jog, back down the hill @MP (7:30). Two weeks ago I did 10 of these, at the time it seemed like an impossible feat, today's seemed worse along with the fact that my right foot is runnable and getting better but I don't want it to get worse.
Warm up, two easy miles ending at the base of my friendly neighborhood hill. First repeat was not good. I had that problem where I start out, feeling like I'm going fast but stuck running a lot slower than I thought, so instead of being at a 6:45 pace right away, the watch is stuck at 8:10. As I keep climbing it gets a little better, ending at 7:42 average for uphill number one, downhill was at 7:27 which was a bit backward.
But, the next one was better, although still a little slow up (7:05 up, 7:29 down).
Finally, the third one I was at 6:40 average for the uphill, and I was 1/4 done. It was also in the high 70's pushing toward 80. I had to keep bargaining with myself - ok, at least do 6, then with warm up and warm down miles it's still a pretty good run.
I somehow make it to 7. I take a little bit longer of a break than the proscribed 90 seconds as I freshen up my water bottle with cold water.
Back at it and then 8, 9, and 10 are done and now I'm at least tied with what I did two weeks ago. After multiple times of tricking myself into keep going I finally decide to follow through and only do 1 more for a total of 11 which puts me ahead of two weeks ago and makes this a harder run. My foot is doing ok and I think this will help keep it that way.
Summar up uphill paces: 7:42, 7:05, 6:40, 6:42, 6:46, 6:38, 6:37, 6:37, 6:28, 6:25, 6:27
Downhills were all good, ranging from 7:16-7:30
Finally, the two mile warm down which seemed to drag on a bit long but otherwise went pretty well.
I will reward myself tonight with Taco Tuesday at Tijuana Flats with two tacos and a side of guac.