RunningAHEAD - Topic: Hill workouts...?

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Hill workouts...? (Read 807 times)

jscovill

view log

posted: 4/4/2008 at 4:39 PM

Zoom^2

I primarily swap hill repeats for an interval session (something like 25-30 X400m). All I know is everday that isn't hill repeat day is a good one. Who knew hill workouts (or the absence of them) could positively affect your personality?

Love JK's elevation map. There's a great 25K/50K here and hopefully the trail will clear this week..

< a href="http://www.aftontrailrun.com/PDF_Files/course_map/Afton25k50k_elevation_chart150.pdf">ATRR< /a>

cgerber view log	posted: 4/4/2008 at 5:00 PM
	My hill days are usually just uphill runs. I try to pick a climb that will take 1-4 hours to complete the climb, then run back down. I should probably do something a bit more structured... - Chris

runningwild view log	posted: 4/4/2008 at 5:01 PM modified: 4/4/2008 at 5:22 PM
	I don't do hills per se but I live in Asheville which is in the mountains. Pretty much every run has a lot of hills. I Ran a 10K a few weeks ago that climbed close to 2,000 ft in the first three miles. The way my neighborhood is set up actually works out well. My first steep hill on most of my runs starts at the end of the first mile. This gives me an opportunity to really warm up. Once or twice a week when I plan on running shorter distances I will really try to attack that hill. So, like others I have just tried to incorporate hills into my everyday run (reall I have had no choice). Zoom- I used to live in Madison, WI so I know that in some parts of Wisconsin you really have to be intentional and seek out hills if you want to run them. Edit- Zoom- Sorry, for some reason I thought I rememberd that you lived in Wisconsin but I just noticed that you are in Michigan. I guess the same is true about Mich. I went to college in Mt. Pleasant. We used to say "There is no mountain and it is really not all that pleasant".
	"Stadiums are for spectators. We runners have nature and that is much better." Juha "the Cruel" Väätäinen

lph53 view log	posted: 4/4/2008 at 5:03 PM
	The course I run on the most is very flat, so I try to make it a point to incorporate hill work, even though hils kill me. I get rolling hills if I run from home. Sometimes I'll select a tougher run from home which incorporates a mile gradual downhill and then the return loop is a mile uphill but has two moderate hills in it as well. I have a course I try to get to that is a .9M loop with a steep .3 mile uphill, then a gradul downhill of about .4 miles . I'll do 3 or 5 repeats on this. Another course I was running at until I changed jobs last year was a nice 3.3 mile loop with rolling hills and a good steep hill and was a good workout. I especially try to get some hill work in for certain races I run that I know have some good hills in them. As for speed, I just try to pick a pace and try to maintain it on the hill as much as possible. One thing I do try and do, is as I reach the top of a hill I try to accelerate the last few steps so that I have momentum going over the top.
	LPH

JakeKnight view log	posted: 4/4/2008 at 5:46 PM
	Quote from jscovill on 4/4/2008 at 4:39 PM: http://www.aftontrailrun.com/PDF_Files/course_map/Afton25k50k_elevation_chart150.pdf Nice. I want to see a picture of the slope at mile 11. It looks like you'd need a parachute to run it backwards.
	E-mail: JakeKnight2002@aol.com -----------------------------

imogene view log dork.major dork.	posted: 4/4/2008 at 5:58 PM
	Yes, and the "Steep Climb" at mile 1. Of course the slope at mile 11 is called the "Meat Grinder". Classic.
	Reaching 1,243 in 2008 -- one day, one week, one mile at a time.

JakeKnight view log	posted: 4/4/2008 at 6:00 PM
	Yeah, "steep climb" cracked me up. All those imaginative names, and that was the best they could do for the first big hill?
	E-mail: JakeKnight2002@aol.com -----------------------------

Trent view log ʎǝʞuoɯ ʎʞunɟ	posted: 4/4/2008 at 6:19 PM
	We should name the hills at monkey!
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

JakeKnight view log	posted: 4/4/2008 at 6:20 PM
	They have names. Really boring ones. 9 mile hill. 3 mile hill. I have names for them, too. But people might not like them.
	E-mail: JakeKnight2002@aol.com -----------------------------

Trent view log ʎǝʞuoɯ ʎʞunɟ	posted: 4/4/2008 at 6:21 PM
	You can do better.
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

AKTrail	posted: 4/4/2008 at 6:52 PM modified: 4/4/2008 at 6:53 PM
	It depends on the objective of the run (other than having fun ). My normal trails are rolling hills, so I generally just run those (generally 15-30% slope, 30-70 ft vertical, but one 10%, 180 ft) - sometimes easy, sometimes hard, sometimes hard up / easy down, sometimes easy up / hard down. I'll have some that I use for agility because they have roots and maybe an occasional rock (most of my trails are non-technical, unfortunately). Another hill is about 700 ft vertical which I may run / powerhike repetitively (or a subset of it) a few times - generally near LT on way up (run, powerhike the steep center section, run the top) - it's big enough that I have a more sustained uphill than my rolling hills, but short enough that it's reasonable to do it on the hard side. I may use paved or gravel roads for longer, more gradual hills - 5-10%, 900-2000 ft (run or power hiked 2-3 times; downhill is always run). And our single track mtn trails - 3000ft of avg 30%. Oh, and during breakup, I may only have one dry (not breakup muddy, not icy) hill (my 180-ft one), that I will run repetitively (I'd like to say "hard", but since I'm transitioning from snow to dirt at the time, it doesn't really approach that.) And sometimes I may do Lydiard hill drills - esp. if have poor snow conditions or mud, but I can find one hill with good traction - getting a bigger bang out of small hill. For perspective, my tentative races for this year include (1) 3 hills that are about 7% slope, 1000-1500 ft with some rolling terrain in between, (2) one hill 3000ft up in first 4 mi, but only about 1800 ft down on back side (avatar is from downhill side of that race), and (3) one gradual, but rocky hill (700 ft). I try to train as specifically for these as I can. But some hills are just for fun.
	"So many people get stuck in the routine of life that their dreams waste away. This is about living the dream." - Cave Dog

jscovill

view log

posted: 4/4/2008 at 9:24 PM

Quote from Trent on 4/4/2008 at 6:21 PM:

You can do better.

All Bob Dylan tunes...

Mile 1. Positively 4th Street
Mile 4. You Ain't Goin Nowhere
Mile 5: Aint A-Gonna Grieve
Mile 8: All the Tired Horses
Mile 10: Baby, I'm in the Mood For You
Mile 13: A Fool Such as I
Mile 15: I'd Have You Anytime
MIle 17: Most Likely You go Your Way and I'll Go Mine
Mile 19: Aint No Man Righteous (No Not One)
Mile 20: Skull Fucker (this might not be a Bob tune)
Mile 24: I Shall be Released

Trent view log ʎǝʞuoɯ ʎʞunɟ	posted: 4/4/2008 at 9:51 PM
	NICE!
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

sherpagirl view log Sherpagirl	posted: 4/4/2008 at 9:59 PM
	I am training for a 50 in the mountains. Right now I am training under the mindset that I train on the same type of terrain as the race. That has worked pretty well for me in the past. My target race has a lot of climbing so I have been doing a lot of hill work. I have been doing hill repeats one day a week. Right now I warm up for 2 miles and do 5 2 minute surges waling 2 minutes between and cool down on the 2 mile return to the car. I usually do these early in the week so I am fully recovered for my weekend long run. My long run is hills, hills and more hills. My last long run was 21 miles and about 4,000 feet of gain and loss. The main difference between my repeats and my long run is I am running the repeats and walking the big hills on my long run.
	If you're bored ask why you're boring

zoom-zoom view log Registered for #2	posted: 4/4/2008 at 10:43 PM modified: 4/4/2008 at 11:02 PM
	Can I just say that I am jealous of you folks who have a lot of hills? I can run 10+ miles and I'm lucky to encounter a couple of 100 foot rises. Man, I want to live near some mountains... To get hills in in my workouts it generally means finding one of the few decent hills and running up and down...boring. Modified 'cause I can't type fer crap.
	Kirsten '07: 1324.5 mi '08: 1561 mi ... • Ladies Locker Room • .: 2009 Goals :. • Run 1750 miles • 2 marathons (May - Bayshore, Fall - ?) • PRs: 5k ~ 15k ~ 25k? ~ HM ~ 26.2 • 1st trail relay (North Country)

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