Since I got home a bit later than I wanted, and took the dogs for their stroll around the estate, I did my hill repeats on a hill closer to home.
This hill is only 1/3 of a mile long, but steeper than my other hill. The incline is about 15%.
I ran up and down it three times. Whew! This would definitely count as a focused quality workout! As my quads burned, and my calves burned, and my hamstring burned, I kept remembering Roy's advice "hill repeats. Baby steps up the hill". I reminded myself that this was to strengthen my quads, that in a race I would be power walking the hill, but the purpose of training was to build strength and endurance!
I also concentrated on the downhills, on not slapping my feet down, trying to keep a quick turnover, and not braking, just trying to flow down the hill.
It was a good workout, both uphill and down!
I went to the doctor today. I just have some inflammation in the head of my bicep, nothing is torn or wrong with my shoulder. He told me to take ibuprofen and can the upper body workouts for a couple of weeks. Sounds good to me!