I measured a new 200m course for hill repeats today. I found the absolute steepest paved road in Sewanee and went to the steepest part. This section of Roark's Cove Rd. has a grade of 22% based on what geo maps I could find. So much steeper than the previous hill repeats I had run near the Cross in Sewanee. I measured that run and it turned out to be only 176m, not 200m. I was able to run that in under 30 so I thought I might be able to do this in 32 or so. Wow, was I mistaken. The first 100m is steep but the last 100m is ridiculous, with the last 50m being the steepest. When fresh, I could only muster a 42 second 200m up this hill. My reps were about 46-48 sec. This is my strength workout to replace the hip machine that I think was giving me problems. The walk down and then some rest was a pretty good recovery in between. 8 hill repeats on this hill are equivalent to 16 on the other.
Saucony trainers on
300m warmup, stretches, drills
8 x 200m hill sprints ~ 46The last 50m of the hill definitely feels like the last stretch on a 400m. I tried to keep good form, knee lift and arm drive on the last 50m. It was a hard one in the extremely humid weather. A lush shaded north facing hill, I will likely do this again.
142.6 lbs after workout.