Last Saturday we ran 20 miles of our upcoming marathon course. I have done this particular marathon before but somehow I forgot how intense the rolling hills are (kind of like child birth, you forget how painful it was afterwards so that you actually do it again).
Just as you are recovering from the previous hill, you have another one to climb. Seeing as I have been running on flat paths for this entire training cycle, it is time to get strong on those hills.
“It’s the worst-kept secret in running: If you want to improve strength and speed, run hills.” (source)
I did get one hill workout in this week:
Warm-up 3 miles (to get to the hill I wanted to run).
8 x 60 second hill sprint (based on effort, not pace). Recovery on the downhill.
3 miles back home (last 1.25 miles @ 6:35 pace because I really needed to get back to my car fast because I was late)
Each hill sprint I tried to go up the hill a little bit higher in the 60 seconds (you could use a rock to mark what point you got to with each one).
My buns were burning and I definitely felt this workout in my lungs. Some awesome hill workout ideas are HERE!!
The day after my hill workout we all had a nice and easy/relaxed/happy/glorious/sunrise watching trail run together. It was a nice reward.
Rachelle and I are in fact in matching jackets (as you can tell, one of my favorite things to do).
So what about in a race.. how do you attack those hills? Keep your effort levels the same, don’t try to keep your pace the same!
“Your effort increases as you run up a hill, even if you reduce your pace. So, in a race the best way to run a hill is to maintain effort and forget about pace while on the hill— even effort is the surest route to a faster time. Trying to maintain pace on the hill is like surging and varying the body’s perceived effort, which will only tire you prematurely in the long run.” (Source)
Benefits of Running Hills:
-Stronger hip flexors (which help us to be faster on flat roads, protects us from getting injured and help us to climb those hills), quads, gluteals and calves!
-Strengthens your aerobic system (you will need less oxygen to run at a faster pace!).
-Combines strength work with regular running.
-“Running up hills forces the knees to lift higher, one of the most desirable developments for any runner, because this governs stride speed and length.” (source)
-The more you run hills the less you will be afraid of them. You will build a lot of confidence!
-Run hills—> stronger lower body—> lower your chances of injury!
………..So, let’s all get stronger by including hills in our workouts.
Oh yeah, don’t forget about your form! (source)
My eats have been incredibly bland and boring lately to keep my stomach happy but the two of us have been loving nightly popsicles on the front porch. I think this will be a summer tradition.
Curly graduated from preschool! She even got to wear pjs on her last day of school.
Finally, an article that has the TRUE BEST FOODS FOR RUNNERS. I have been right all along.
What type of hill workouts do you do?
Have you noticed big differences in your running when you include hill training?
Favorite type of cupcake?
What is your earliest memory.. how old?
-Preschool. We had a big wheels race and I distinctly remember everything about it.