Midnight 10 K Hill Tempo Run

Feb. 16, 2021

0.5 K: 2:59.47

10 K: 46:15.79 (Target=45:50.00)

1.9 K: 15:08.67

Total 12.4 K: 1:04:23

After four days of full rest, I gave a go at a 10 K hill tempo run with the target time of 45:50.00. It's the pace required for a sub-3:25 marathon.  

I started off at a brisk pace. Legs felt light thanks to a good rest. Breathing was easy thanks to interval training a week before.  I picked up the pace on the first long downhill. Heart rates shot up. I slowed down when it leveled off to let the heart rates come down. 

Then came a long upward incline. I tried not to increase the pace too much in order to save energy in the tank for an increase in pace in the latter half. I began to feel stress slowly building both in the legs and breathing as well. 

When it leveled off, I took shorter strides for running economy to bring the heart rates down that were elevated throughout the hill climb. 

But within 500 meters of reaching the top of the hill, another long descent began. I took wider strides and increased the pace, because downhills are the only places where I can get a significant time gain.    

Increase the pace I did throughout the long downhill. But the after running about 300 meters on a flat area, the longest uphill began. This is the most challenging section of the course. If I use my legs too much here, I could run out of gas, and the latter half could be a total mess. If I slow down too much, it can lead to an irrecoverable time loss. I focus on my form and rhythm, and stop thinking about anything else, trying to save energy for everything after the hill.

Ordinarily, I can easily shift my gears after reaching the top of the hill, and when a decent begins. But today breathing wasn't right. I had to a little longer to get back my steady breathing on a flat section. And that remained for another couple of kilometers. 

With only less than 2 K remaining, I finally regained steady breathing and good cadence. I gave everything I had to making up for the slow-down resulting from the difficult breathing. I surged significantly in the last 500 meters, picturing myself running the last stretch leading to the finish line in the Ohme 30 K Road Race, which is always so dramatic!     

I fell short of the target by a little less than 16 seconds. But I can tap myself on the shoulder, considering how tough the course is. 

I look forward to doing a tempo run on a flat 10 K course soon. Hopefully, I can see the benefit of training on a challenging course like the one I ran tonight. 

10 K Hill Tempo Run

Dec. 11, 2020

Warm Up 2 K: 12:00.45

<10 K Hill Tempo Run: Ultimate Target=4:35/K>

1st K: 4:31.27

I started off at a brisk pace, but was also careful not to go too quick. Extended my stride when going down, and increased cadence and ran in a shorter stride when going up for running economy.                                                                              

2nd K: 4:41.78

The Ks in the even number sets are harder, because the uphill is steeper than the Ks in the odd number sets. The lap deteriorates. But that's expected. 

3rd K: 4:42.68

The heart rate is still significantly high mainly from hammering up the uphill in the last phase of the second K. Want to bring it to a decent level, but soon comes a long downhill where I inevitably increase the pace for a time gain. Once I hit the bottom of the downhill, a slight uphill comes. The incline is minimum, so I control my breathing here to prepare for the second half which is mainly an uphill, not as steep as the last hill of the even number sets. 

4th K: 4:36.65

Surprisingly, the lap was better than the one that immediately preceded it though this one should be harder and therefore the time was expected to be worse. This is mainly because my body was gradually adapted to the fast pace.   

5th K: 4:39.97

I carried on at about the same pace. 

6th K: 4:44.53

The fast pace in the previous two sets slowly started taking a toll on my legs. An inner talk began. Should I quit with this lap? Or should I push myself through till the end???

7th K: 4:41.73

Lactic acid starts building in the legs, making it harder and harder to keep a brisk pace, let along increase it! 

8th K: 4:47.48

Shocked to see my time. It's not even under 4:45. I feel like crying from misery. But promise myself not to be a quitter. I keep on going into the 9th set.  

9th K: 4:43.26

I keep saying to myself, "Two more sets, and it's all over. Two more sets. Just two more sets."

Final K: 4:37.41

A prospect of imminent finish lifts my spirit. I work my arms more to keep a brisk pace. Gave everything I had while climbing the hill. When I reached the top, I felt like nothing more was left in my tank. But there was still a hundred meters to go. I try to surge, but my body won't respond. It feels as though my throat was choked with sand and half-digested pasta was welling up from the stomach. I felt sick to the core. But I pushed. And push I did to finally crossed the finish line to cover the last K in the 3rd best lap for the night.  

Sub-total 10 K: 46:47

Warm Down 2 K: 12:17.92

Total 12 K: 1:11:05