Druid Hill 7+ miler
We got done with work early which worked out perfectly for my running plans. Today was going to be something of a workout and I wanted to head over to Druid Hill Lake to take advantage of the beautiful 1.5 mile loop around the lake and the serious hills leading to the nearby Maryland Zoo. I got to the lake around 3:30 and decided to edit my original plans a bit. Initially I was going to just run four laps of the lake for an even 6 miler w/ some 20 second pick-ups interspersed and then do two 8 second hill sprints. After seeing that the road leading up to the zoo administration building was about a half mile even, I changed my plans to three laps of the lake and three hill repeats and that’s just what I did.
I started off with a quicker than expected lap and then picked up the effort a little for my first hill. I veered off the road and ran up the grass ~150m from the top because it was much steeper. The whole hill repeat (up & down) was about 0.9 miles. I did another lap around the lack and attacked the hill again. I decided to do my third repeat as soon as I got to the bottom and make my last lap of the lack a cool-down. By the top of the third hill repeat, my legs were shot (so I can say I did THAT right). I stopped along the last lap of the lake to do 12 pull ups on the workout equipment they have lining the path.
I was a little surprised that I ran the last "cool down" quicker than 8 minute pace but I’m not complaining. As I was leaving the park, I spied a spot that would be perfect was short hill sprints so I got out and did two 8 second sprints up a very steep grassy hill. Overall, excellent workout.
Workout:
- Type: Walk
- Date: 12/04/2009
- Time: 15:30:00
- Total Time: 00:54:04.00
- Calories: 959
- Distance: 7.3 miles
- Average Pace: 7:24.44/mile
Filed under: Run, Walk
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