Old Bell Finale

I set out today to do one last hill workout at Old Bell.  This workout is essentially a 7-mile tempo run with rolling hills.  The loop is 1.4 miles and I do it five times without rest.  I start at the Sardis/Old Bell gravel lot and the road stays relatively flat for about half a mile before the roller coaster starts.  There is a short but nearly straight-up hill that crests after about 75 meters, and then a very steep downhill that essentially slings the runner into the longest and steepest of the three hills, #2.  That is followed by a short but steep downhill and another rough uphill.  After that, the worst is over, as things level out a good bit; there is a short uphill and some flat terrain before a short downhill that puts you back at Sardis Road for the quick turn back to Old Bell and the "start/finish" line.

This is Old Bell hill #2, and believe me, this photo doesn't do it justice.  It was a tough day at the office, folks.

Again, I had previously calculated that coming through the start/finish in 10:09 for this loop would equal 7:15 mile pace.  I wanted to run a bit fast on the first one in order to make myself tired and see what I could do having lost a bit of strength.  I ran quick but comfortably on the first loop, coming through in 9:42.  The hills were already getting harder by the second loop, which took place in 9:58.  Worried about a mental lapse, I focused a bit more on the third loop, coming through in 9:48.  I wasn't as completely focused on the task at hand as I usually am and yet I was still running well.  I wasn't trying to kill it today but I wanted some practice working hard up steep hills and I think I got the job done.  I increased the pace and completed the fourth loop in 9:37; after struggling up the hills for the last time I shifted into high gear on the final loop, coming through in 9:21 for a total time of 48:26/6:56 per mile.  I destroyed the pace I had set for this workout the last time I did it and I didn't even feel that taxed.

As Eggers would say, "testament."  I talked to the man after my workout and he told me that his job had taken him to L.A. for the week and to the Lakers game at Staples Center the night before.  I can't imagine anyone who could be better at shmoozing with clients over a basketball game in Los Angeles.... Yeah, I mean the Heat will be good, but I don't know if they'll be able to knock off the Celtics or the Lakers in the playoffs, and - hey, is that Leonardo DiCaprio?  I mean, maybe not, but it kinda looks like him, ya know? - oh well, no big deal, yeah anyway, these are pretty good seats...

A new running route, a longer long run (again), and a brutal day on the hills

On Tuesday, September 14, 2010 I retired the Nike Air Spans.  They will forever be known for getting my fat ass back into shape - as well as for an uncanny ability to collect rocks in the tread.  I may forever be retiring that particular shoe in general because I have deemed it a bit too light for heavy distance training. 

I created a a new route from my home and found it to my liking.  I loved the scenery on this run as well as the general newness of having a different route. Perhaps I wanted to block out all my summer running routes from memory, as those were some pretty brutal days, but either way I had fun on this route and would find myself using it a good bit in the future.  My right ankle, the one I turned the previous Saturday at McMullen, bothered me a good bit on this run.

The following day I decided to throw myself into a a brutal hill workout.  As the link shows, I mapped a 1.4-mile loop through the Old Bell neighborhood - infamous for its rolling hills - and decided to do it five times consecutively for what amounted to a seven-mile tempo run with steep hils.  Note the elevation chart.  Fun times!  My already sore ankles took a beating on this workout.  I came very close to hitting my target times, which pleased me to no end considering this was once again completed in awful heat and humidity, but I found myself wishing I had chosen a route with fewer downhills in the days following this workout.  My ankles and achilles tendons were turned to gelatin.  I was worried I had invited some injury, but I just paid special attention to the sore areas and did some extra stretching.  I shared this run with Eggers and he did a variation of the workout a week later. 

I figured it was essential to do some easy runs after that workout, and I labored through a 4-miler the next day and an 8-miler the day after that.  Saturday (the workout was Wednesday) I did a 14-mile long run at McAlpine with Oelz and Brinkley.  My ankles were sore for the first two miles but felt fine after that.  This run was tough but things are getting a little bit easier in general.  I took the next two days (Sunday-Monday, September 19-20) off and rested my sore body.

For my next series of postings, I'll get you caught up on what I did from 9/21 - 9/25 and do my best to include some thoughts on things other than running - such as what's wrong with the Panthers, my thoughts on the pennant chase, and maybe a few other things.