Sunday, January 16, 2011

Workout ... Meet "THE JACK"

            Course:  Jacomo Out & Back
                Miles:  10            
                Time:  1:19:53
       Avg Pace:  7:59/mile
         Workout:   Recovery Run
               Temp:  13 Degrees, Wind 5NE
          Calories:  1169
  Total Ascent:  1138 ft
            Avg HR:  147 bpm
Miles this week:  10

Recovery Run Face - Holla Playa!
Pretty good recovery run this morning.  A little chilly, but that's getting redundant this time of year.  Kept my pace pretty slow and controlled, but mixed in a few more hills than normal for a recovery run. 

Which brings up "The Jack"!  Not my ultra-cool, studly, and probably best Chocolate Lab ever, Jack ... but rather, the quad-crushing, VO2max killing, training hills that cup Lake Jacomo on both sides.  (just so we're on the same page ... ya know, "JAC"omo ... "The Jack").  Probably nothing for a lot of runners, but The Jack kicks my butt!

Steep side of "The Jack"
The Jack is a set of hills on either side of the lake.  They are tough (for me at least) in different ways.  I try to mix them into most of my runs.  Also, it's typically where I do hill repeats. 

The steeper, and probably tougher of the two is a 153ft climb over a little over 1/2 mile.  I know that's not the steepest incline in the world, but when I'm running, it seems like a staircase!  It's a fairly short hill, but I'm winded when I'm at the top.

More reasonable side of The Jack
The more reasonable, gradual side of The Jack is a 161ft incline over a mile & 1/2.  It doesn't seem as cruel to my legs as its steeper brother, but it gives me a workout too.  (By the way, this is where I worry most about a MOUNTAIN LION ATTACK ... stupid mountain lion will try to get me when I'm exhausted from these hills!)

I ran both sides of The Jack today, but did them pretty smooth and slow.  I will probably hit them for hill repeats on Wednesday, but we'll see.  Best wishes with your workout!
Be Great Today!

8 comments:

  1. Great pics! I'm running hill repeats on Wed too. Let's do it!

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  2. Puh-leaze, that looks like a bunny hill. You should call that run, "The Thumper".

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  3. Come to Colorado and I will show you some great hills to climb! You could do the incline! ;)

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  4. Ha - I'll stay with my "bunnies" in MO, CO "hills" would break my legs!!!

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  5. hi, new follower. I found your blog through Jeff's. So inspiring! I can't wait to read more :)
    http://justrunmego.blogspot.com

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  6. How nice that you can throw some hills into your runs whenever you want to. Where I live it's so flat (how flat is it??) that my best option is a freeway overpass. Booo.

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  7. When I saw the photos of the hills, I wasn't thinking about the steepness or length of them, I was thinking about the lack of a shoulder on the road - maybe south of the river people drive better, but in the Northland, I'd almost be guaranteed to have to dive into the ditch a few times to avoid vehicles.

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