Hill work

Decided to do something I tried in 2010 which seemed to work well around the time I ran my best times.  2:30 Downcycles on treadmill with incline.

Usually  2:30 downcycles I do outside each 30 seconds of 2:30 gets faster, then a 90 second float after.  At some point I'll do this.

But today,

Instead of getting faster every 30 seconds, I increased the incline every 30 seconds.  Kept it at 6:00 pace for workout portion.

1.5 warmup, 9:36.

The workout

6x2:30 downcycles with 90 seconds float between. 

Kept it at 6:00 pace so I covered 4 miles, 24:00.  725 feet gain. 

30 seconds at 3%
30 seconds at 4%
30 seconds at 5%
30 seconds at 6%
30 seconds at 7%
90 seconds at 1.5%, float

2 Mile cooldown 12:47.

Something quicker midweek, then 10 mile race on Saturday.  Hilly course and mile in middle of race I'll be doing good to run 6:00 pace up it, so today's workout should help.

Really depends on weather.  If it's nice I think I can run 54 minutes.  If it's hot, I'll be lucky to be under 58.  Just the way I roll.  Hopefully it's nice.