Tuesday afternoon I had my run workout: 6 repeat hills. We don't have a lot of hill options in the Evanston / Northshore area. Our best option is a road at the intersection of Tower Road and Sheridan Boulevard that leads down to the lakefront. It is .16 of a mile with a 7.2% grade.
After a warmup of about a mile, my coach, Heather Collins and I jog down the hill and then run up at a controlled pace. Then we loop around the parking lot at the top of the hill and jog back down. It takes about three minutes for that recovery run and what we are looking for is to have my heart rate recover. According to the Garmin data, at the end of each recovery jog, my heart rate had returned to 97 to 98. It was hot in the afternoon, almost as hot as it will be in Tuscaloosa, so it was a good test.