Showing the kids how it's done

There was a window of lovely weather today, so I jogged over to the park and did some hill sprints.

Nine sprints, each about 12 seconds of full-out, with a 70 second rest in between (40 to walk back down the hill, 30 just letting my breath come back).

I ran the last two sprints to the cheers (jeers?) of a group high school boys who'd gathered at the top of the hill for their gym class. And yes, my ninth set was gratuitous. Punks.

More hill sprints

Another bout of hill-sprints. Just like last time, but I completed the set of hills in under 12 minutes this time around by way of resting less -- getting back to the bottom of the hill each time within a set, and resting for less than the full 90 seconds between sets.

Also added 4 x 10 bench push-ups to the 18 minute easy recovery run.

Uphill all the way

A few days ago, I thought maybe I should start thinking about running-for-frisbee. Because the seasons starts in a couple of weeks, and all my legs know are squats.

So, off to the park where there's a Very Steep Hill. The name of the game is Sprint Up the Hill, and the trick is to put full power in every stride. (27 strides up the hill, though Overunder does it in 9.) Repeat five times.

Rest for 90 seconds, then do it again. And again. A killer 15 minute workout.

I jogged about a kilometer there and about three back.

glorious dunk

jog: 55 minutes/avg heart rate 146/7km (4.75mph or 12:38 minute miles). fairly terrible. but a starting point.

rest 5 minutes.

hill repeats: run up 20 yard-ish hill, walk down. 10 times (~5 minutes)

dunk head in elbow river.

walk home.