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#Amble Report: Its a #KathwoodHill kind of Monday Morning

7 pax gathered in the drippy gloom and tackled a #KathwoodHill workout.  The runner’s adage is that hill work is speed work in disguise and 7 men got faster this morning.

Conditions: 74 with 94% humidity

The Thang:

Amble at warm-up pace to the base of #KathwoodHill (.75 miles)

Hill Repeats x 5: Up the .2 mile hill above a race pace.  The pax were informed that over .2 miles a 9 minute pace would be 1:48, 8/min would be 1:36 and 7/min would be 1:24.  All 7 pax completed each of the five repeats in less than 1:30 with several completing each in sub-1:20 (6:40 pace).  After each race pace+ up there was a slow recovery jog down with little to no idle time at the bottom before starting the next hill.  The pax began every hill together.

Amble the same .75 route back to KBC at your own pace.  All pax finished strong at the finish.

Overall the pax covered 3.5 miles with 1 mile of it being up hill at less than 7:30 pace.  Not a bad workout.


– Nice job today on our first hill workout.  Next time we will do 7 repeats with a goal of getting to 10 eventually.  The pax were able to do the hill quicker than expected which, because it was also the first time, means we can either do them faster or do more the next time.

– Mud Run…talk to Sway.

– Several races coming up in the area including the Junior Achievement evening 5k on June 21. I will be out of town but otherwise would be there.  We’re looking to have a strong F3 showing.  See Bluegrass for more information.

-For other upcoming events see Sway’s Saturday back blast.

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