Decided to try Paul's magic ladder today. Went to the Provo Canyon. Usual warm-up routine including a mile with ankle weights. Then the workout - all downhill at about 1% grade or so. Jogged 200 meters back for recovery between all intervals except 400 between the 1000s to get a bit more rest, and to end up in a more convenient place on the trail. There was a moderate tailwind. Last 200 was actually a slight uphill, and last 400 probably half up and half down. Others did not have siginficant uphill sections.
200 (34.5) - 400 (67.9) - 600 (1:45.3) - 800 (2:22.8) - 1000 (3:01.1) - 1000 (2:59.6) - 800 (2:23.8) - 600 (1:47.3) - 400 (69.5) - 200 (31.4).
It definitely felt anaerobic, but not the extreme anaerobic experience, not quite like racing a mile. However, I have to say that compared to a 4:48 pace, 4:56 feels like a jog.
Ran with Benjamin and Jennifer when I got back. Then put on ankle weights, and went to see a local client. Stayed at the office all day, but did my always on the run. Total of 13 miles for the day.
This Saturday I am running in Magna 5 K. Mike Kirk is running in it too. The course is very fast. The net elevation drop is about 1.2% I believe. However, the first half is a very high quality downhill on 8400 W - you can really get a good bang for your buck there. Afterwars it is a slight up, then a very quick abrupt down at about 2.5 miles, and then a very subtle down to the end. I strongly recommend everyone who can possibly get there to run it. The course has been properly measured, it is on the circuit, prize money goes 5-deep, so you will see some good competition. I also have it on my predictor, and it is one of the better-analyzed races, so you will be able to estimate your current condition very accurately. The race starts at 8:00 AM around 41st South and 84th West in Magna. You can fill out a form online at raceutah.com. For more info, call Demetrio at 288-9555.