Being a bit overly-cautious and horrified of risking injury, I turned to Coach Steeve for advice on the prescribed hill workout from the Katy Fit marathon schedule. I've never done a hill workout before and Steeve was sooooo helpful with his instruction. I won't do this with every workout but I want to describe this one in detail so that I'll remember what I did and so that others who want to can comment.
The venue was the access ramp at the Hwy 6 about a mile South of I-10. Before the access ramp, there are stairs leading up to the top of the levee. I started on the levee with about a 10 minute warmup. Then I went down the stairs and continued the short jog over the the bottom of the access ramp. Then I ran up the ramp at a target pace of 15:00 min/mile. That's about the pace I do my easy runs at. The distance of the ramp is ~.1239 miles (according to gmaps-pedometer). This is where Steeve's advice was GREAT in my opinion. Instead of running back down the ramp which is really where your legs and ankles take a pounding, I ran on top of the levee, back to the stairs and down, then continued my recovery over to the base of the ramp. I repeate this two more times and then ended with about a 6 minute cool down and walk back to the car.
Here is some info from each hill repeat. I'm not sure if this is right but I started out a little easy and tried to get a little faster with each repeat. I wasn't really watching my watch but rather going on feel. All I did with my watch was press the lap button.
Total miles - 2.13 miles
Calories burned - 586
By the way, Steeve, sorry I didn't stop by SMARTie training to say hi. I started and finished early (around 7:30) and headed home. I did drive by and shout at y'all out the window. SMARTIES!!! Got some confused looks. LOL!!!