Speedplay: Hills

It was my second attempt at the Sisyphus Session.  It went better this time, despite legs so tired going down stairs is uncomfortable.  I modified it a bit, starting at level 3 rather than 4, and added a minute of recovery between sets.  I also added another minute to that before the last set--I needed a little more time to get mentally ready.

But that's what the marathon is all about--running on tired legs when your brain is telling you to stop.  Pushing on, believing you can do it--knowing you can.

Here was this morning's workout, started around 4:40 AM:


The Sisyphus Session

Warm up (wake up) 10 minutes (8:50ish pace)

Set 1 (8:27 pace):
30 seconds @ 3 percent incline
30 seconds @ 1 percent incline
60 seconds @ 3 percent incline
60 seconds @ 1 percent incline
90 seconds @ 3 percent incline
90 seconds @ 1 percent incline

3 minutes easy (8:34 pace), 1 percent incline


Set 2 (8:27 pace):
30 seconds @ 4 percent incline
30 seconds @ 2 percent incline
60 seconds @ 4 percent incline
60 seconds @ 2 percent incline
90 seconds @ 4 percent incline
90 seconds @ 2 percent incline

3 minutes easy (8:34 pace), 1 percent incline

Set 3 (8:27 pace):

30 seconds @ 5 percent incline
30 seconds @ 3 percent incline
60 seconds @ 5 percent incline
60 seconds @ 3 percent incline
90 seconds @ 5 percent incline
90 seconds @ 3 percent incline


2 minutes easy (8:34 pace), 1 percent incline

Set 4 (8:27 pace):
30 seconds @ 6 percent incline
30 seconds @ 4 percent incline
60 seconds @ 6 percent incline
60 seconds @ 4 percent incline

90 seconds @ 6 percent incline
90 seconds @ 4 percent incline


3 minutes easy (8:34 pace), 1 percent incline

about 8 minutes cool down, slowing gradually to 9:05 pace

52 minutes-ish...can't remember exactly. 6 miles.

My soaked shorts and jogbra are hanging on my tub.