Two Wednesday Workouts: Moderate and Hard!

Wednesdays are usually just 100% easy days for me - just getting in some miles. But the last 2 have had some effort as I'm ramping up a bit for the TC 10 Mile.

LAST WEDNESDAY I just ran some hills. Nothing hard or crazy, but I searched out some hills while "up north" with my family instead of running on the super flat former rail line that I biked on. Here was my elevation post-run:

And then THIS WEDNESDAY (yesterday) I did something harder. I did some hill repeats up and down the Marshall Hill like I did last year:

Intervals between split #8 and #19.


Starting at the bottom of the hill at ALWAYS the same spot...


...and ending at the top. The 3rd interval was split #9
which was a bit shorter to avoid another runner.

I did 8 intervals, just trying to keep them all hard. I LOOSELY looked back to old "Coach Jen" workouts (which is what this was), but I'm not doing them very religiously this year - no big goals this year: just not to set a PW in the 10 mile. So I had no time goals, I didn't know what I ran last year, and I just ran hard up the hill and easy down the hill. Here's my elevation chart from the run:

Looking at the numbers after the workout, I saw that last year I started easier and then pushed harder as I went. And technically THAT was the way the workout was drawn up. This year, I just treated them like intervals and ran them all hard. I started with 1:33 and 1:33 last year, and then had the last 2 both at 1:20. This year, I kept them more even, and this is what I ran:

All intervals were 0.23 miles

1:23
1:24
1:17 (shorter at 0.22 miles to avoid a runner)
1:23
1:20
1:20
1:18
1:20

So they averaged a bit better than last year, but my "rest" times running down the hill were also a bit slower this year.

Now to see if my legs feel good enough for a hard run tomorrow!