Treadmill Hills Newton Style

I went to the gym before I picked up the kids from school to get 11 miles in. My hubby was hanging out with the toddler at home.

I ran a 4 mile warm up at an average 8:28 pace. I ran the inclines at my tempo pace equivalent based on Hillrunner.com's conversion table. My tempo range is 6:49 to 6:54/mile. The 1% inclines simulate "downhill" or flat and I ran those at marathon goal pace (7:24/mile).

MILES - INCLINE - PACE
First 4 -- 1% -- 8:28/mile (warm up)
4.0-4.7 -- 3% -- 6:54/mile equivalent
4.7-5.7 -- 1% -- 7:24/mile marathon goal pace (MGP)
5.7-6.0 -- 6% -- 6:49/mile equivalent
6.0-7.4 -- 1% -- 7:24/mile MGP
7.4-7.8 -- 4% -- 6:49/mile equivalent
7.8-8.4 -- 1% -- 7:24/mile MGP
8.4-8.8 -- 6% -- 6:49/mile equivalent
8.8-9.0 -- 1% -- 7:24/mile MGP
9.0-11.0 -- 1% -- 9:09/mile (cool down)

I will say that the faster I run this workout of Newton Hills, the more challenging I find it. For me, the hardest part is maintaining goal pace between the hills and then picking up the pace to tempo on the hills. Specifically the 3rd hill at 4% hurts the most, and Heartbreak just makes me feel numb.

Thank God it's over. I was so bent on getting it done right that I pulled the IPOD ear buds out of my ear as I approached the last 2 hills. I just could not focus with the music blaring in my ears. But I usually love running on the TM with tunes.

Anyway, time to watch some TV with the kiddos and the hubby. I'm so excited that the kids have a 5 day weekend with us!!!