So I finally made it out to run with the West Toronto Pacers on Tuesday. It's been at least 2 weeks since I've run with them as work has been completely insane. We did one of our many 9+km routes at tempo pace. Oh my god did I ever suffer at the beginning. My legs felt like crap and my pace was slow. It took me a while to actually get warmed up as well. Once I did, I started to feel a bit better. The route we ran was quite hilly as well. Downhill on the way out and uphill on the way back. Fun! I found that once I warmed up, the uphills weren't that bad. I actually managed to motor up them without too much bother. Don't get me wrong, they were tough, I just seemed to be able to handle them a bit better than normal. I'm wondering if that is down to the strength workout I've been doing. I also noticed that I didn't feel too much lactic acid build up either. I actually finished the run stronger than I started. Hmmm....maybe there is something to all this strength training?!
I finished a hilly 9.75km run in 46:44 with an average heart rate of 165. That put me at a 4:47/km avg. The goal is to get down to 4:40's by the time I peak for Scotia (I need to maintain a 4:44 pace to run 1:40 but I'd like a bit of padding). I've got 12 weeks to work on that. It's going to be tough but if I'm consistent, I should get there.