My favorite 10 mile route became a 12 mile route with a little creative running this morning. If hills are speed work in disguise, then Tantalus is sonic speed work! It's a loop with 5 miles of climbing and 5 miles of descending. I have run it both clockwise and counterclockwise. Les asked me which way is harder and my response was, "The one I'm running." It doesn't matter which way, it's tough! 1500' of elevation gain in 5 miles.
My run today was suppose to have 6 miles at tempo (8:33 pace.) I knew that wasn't going to happen. My plan was to run as much as possible and really push it on the down hill parts. Also this is my only chance to run this route because I have a race next weekend.
My right calf was really tight the first three miles:
Mile 1: 12:55, +190' elevation gain, 136 ave HR
Mile 2: 14:45, +343', 135 ave HR
Mile 3: 15:00, +340', 137 ave HR
I finally started feeling warmed up, but the road kept climbing:
Mile 4: 13:43, 285', 141 ave HR
Mile 5: 12:44, 203', 136 ave HR
First 5 miles in 1:09:09, 13:50 pace, 1,575' elevation gain, 137 ave HR. This is what I normally think of as the halfway point. Since I needed 12 miles today, I had a decision to make. Turn around and go back down a mile or keep going. I knew there was one other option: the Pu'u Ualaka'a Lookout. This is about 2 miles from the top but isn't always open. I decided to go there and if it wasn't open, then I'd turn around and go back up.
Mile 6: 9:56, -193', 142 ave HR
Mile 7: 8:44, -276', 145 ave HR
At the 7.4 mile mark I came upon the turnoff for the Pu'u Ualaka'a Lookout. The gate was open, so in I went!
Mile 8: 11:17, -10', 143 ave HR. This mile had quite a bit of up and down. The first half had -102' and the second half had +92'. The lookout only added one mile, so when I came out, I headed back up for half a mile before turning around for my final 3 miles.
Mile 9: 12:12, -20', 138 ave HR (this was another half and half with -94' and +75')
Mile 10: 8:47, -322', 141 ave HR
Mile 11: 8:19, -325', 147 ave HR
Mile 12: 9:04, -263', 147 ave HR
Total 12 miles in 2:19:56, 11:39 pace
Ave HR 140, max HR 153
798 calories burned
1,732' climbing
1,778' descending
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