Happy Hump Day, Everybody! The week is half way through, and it seemed a bit poetic to infuse my workout with some humps of its own. Additionally, getting back from my road trip at 10PM made a short sweat sess enticing and hills seemed like the perfect way to justify the brevity of a half hour run.
My routine went like this:
Mile 0 - 0.25 - incline of 0.2
Mile 0.26 - 0.5 - incline of 0.4
Mile 0.51 - 0.75 - incline of 0.8
I continued doubling the incline at every quarter mile until hitting 6.4 and 1.5 miles. At that point this tortoise's signature trots kicked in and I needed to take a quick pit stop. Ah, to just simply be "the tortoise," how nice would that be....
Anyway, I got back on the treadmill post pit stop and worked my way back down the ladder. Once I got to 02. and 2.5 miles I began increasing the incline again and the speed so that by the final tenth I was kicking it home around about 9 minutes / mile and back at an incline of 1.
The workout was just about right given how sore my legs still are from Monday's Leg Workout, but still tough enough to be a challenge. Next time I think I'll do less dramatic increases percentage wise, but aim to keep more of the miles at a 2-3 or higher grade incline.
Tell me - do you have any "rules" you stick to when "designing" your own hill workouts?