Today was hill repeats.
My riding buddy who is thin as a rail and will be doing the whiteface race in two weeks as well (his third go a it) wanted a train day. My plan was to go out to Lake Desolation and do two ups, he said lets do 4 - and so it goes. 4 - 1100 ft climbs, 6% to 9% grade. Starting out I was sure he was going to lap me but he didn't. Overall he probably finished the last climb a mile ahead of me (each climb was 3.5 miles long). Each time at the top I stopped briefly to take in fluid, my second time up I took in a Guu and the third a trail mix bar before the rapid descent. I don't know if he stopped at the top or not - he did not say and I did not ask. Next Thursday, more repeats and then again on Sunday. As far as the race goes, I may not be fast, but I think I'll be able to stay on the bike and finish.

I did surprise myself though - last year all I could do was 2 runs at this climb and I was waisted. This year I did not really feel it until the last climb near the top where there is a 9% section, my legs felt a little tired but only for a short period of time. I concentrated on not letting my breathing get too labored, lefting my leg on the upstroke and more completed pedal strokes rather than mashes. It worked well and allowed me to sustain the effort. Also - my knee seems to be completely strong now, no pain - just a felt a little stiffness when I got in the car to drive home.