Ok, get your mind out of the gutter. Veep is my Virtual Partner on my Garmin, get it V.P ... Veep ... it's like the vice-president, except this one doesn't shoot me with buckshot when we're hunting quail.
I was driving home after getting Belle from the groomer and I realized I hadn't run during the week in about 10 days. Glancing at my watch and realizing that I had my lunch in the fridge at work, I decided to lace up the Asics and go for a run. I haven't run 10K by myself in weeks, so I thought I'd do that and give myself a bit of a challenge. I told Veep that I wanted to run it in 42 minutes. Off I went, blazing up Adams and onto the Lincoln Road. My first split was amazing then the perfect running storm hit, not enough fuel in the tank, terrible footing and that relentless, driving wind off the river. My splits started increasing especially as those inclines started hitting me. I was beating Veep by about 150 metres until I hit the top of the hill next to the farm. After that, I only saw Veep's digital back. I never got farther than 250 meters behind the little techno twerp, but I felt he was scoffing at my abilities.
I could make a litany of excuses why I couldn't keep up with Veep, while they would all be perfectly valid, it would be a waste of time. I felt strong at several parts of the run, but I just couldn't catch up near the end. Even though Veep was mocking me near the end of the run, my breathing was solid and my legs were eager to keep going.
I finished the 10K in 43:26 with an average HR of 183 and a MHR of 191. My splits: 4:03, 4:14, 4:16, 4:24, 4:34, 4:25, 4:10, 4:27, 4:26, 4:22.
Tuesday, February 28, 2006
Monday, February 27, 2006
Monday: Mandatory rest day
I noted in a group e-mail I sent to my Running Room clinic that today was a mandatory rest day. Cynics may say I issued the fiat because it was too freakin' cold outside and I just didn't want to run myself. I'm not denying there may be some truth to that assessment. But I just thought, everyone ran so well on the weekend and one day to heal some nagging injuries is needed every so often.
I must get out tomorrow. I have been terrible at regular mid-week runs, so Tuesday must be a running day.
I must get out tomorrow. I have been terrible at regular mid-week runs, so Tuesday must be a running day.
Sunday, February 26, 2006
Saturday session
Here are some of my notes from Saturday.
Speed Training is the "roof" of the "training house". Keep this part to about 15 per cent. When designing your schedule, keep speed to the end.
This is the last phase of the training program but don't be deceived by the "short" workouts.
Like hills, you'll only be running hard for short periods of time, the intensity will add up.
A few key things to keep in mind for speed training: 1. Always run a light warm-up and cool-down.
2. Don't increase the distance or intensity of a speed workout too quickly.
3. Listen to any warning signs from your body - your goal race is fast approaching and you don't want to be nursing an injury.
Studies indicate that the best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at an 8-minute-per-mile pace. After a few months of tempo runs, you won't red-line until you reach a 7:30-per-mile pace.
The Top Seven reasons for speed injuries:
1. Inadequate warmup or warm down.
2. Running Too Hard on Easy Days.
3. Sprinting.
4. Too Many Weeks of Speed.
5. Too Many Hard Days.
6. Inadequate Transition.
7. On A Bad Day.
Heart Rate Training
Why do athletes use heart rate monitors?
1. It takes the guesswork out of training.
2. Ensures training intensities are optimal
3. Ensures you stay within your target zones.
Your heart rate monitor tells you how hard your heart is working in beats per minute which gives you a precise view of what's happening inside your body.
Base Training - your intensity should be 50-70% of your maximum heart rate.
Threshold Training - is between 70-80%
Speed Training - is between 80-90%.
Purpose:
Understand exercise intensity and the role heart rate monitors play in the fitness equation.
Objectives:
After completing this module you will:
Understand what exercise intensity is and why it should be measured or tracked during activity.
Determine your estimated maximum heart rate and your personal target heart rate zone for exercise.
Be able to measure how your body responds to cardiovascular activity.
Exercise Intensity and Polar HRMs
To understand exercise intensity and how a Polar Heart Rate Monitor helps achieve fitness goals, be familiar with Polars Three Keys to Success:
1) Working out at the correct exercise intensity is the only way to achieve your fitness goals.
Too hard = injury, muscle soreness = can't finish workout
Too easy = no improvement or results = will not reach fitness goals.
2) Heart rate is the only accurate measurement of exercise intensity.
Monitoring exercise intensity helps you stay at a level of exercise that allows you to accomplish your goals. In fact, the American College of Sports Medicine recommends that, in order to get the most benefits from your cardiovascular exercise, you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout, 3 to 5 times per week, at an intensity of 60% to 80% of your maximum heart rate. Knowing your exercise intensity (heart rate) will allow you to work at the right level of exercise to accomplish this.
What is Maximum Heart Rate?
Maximum heart rate (MHR) is the maximum attainable heart rate your body can reach before total exhaustion. True maximum heart rate is measured during a fatigue or "stress" test.
Maximum heart rate can be estimated with a high degree of accuracy using the following simple formula:
Estimated Maximum Heart Rate = 220 - Your Age
How Do I Determine My Target Heart Rate Zone?
Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in one minute of exercise. The American College of Sports Medicine recommends that all individuals should work within a Target Heart Rate Zone of 60% to 80% of their Maximum Heart Rate. This means that your heart rate during exercise should not fall below 60% or rise above 80% of your maximum heart rate.
The formula to find your target zone:
220 minus your age = maximum heart rate (MHR)
MHR X 60% = lower target zone limit
MHR X 80% = upper target zone limit
Calculate HR Zones
Using Heart Rate Reserve to calculate your Heart Rate training zones is also referred to as the Karvonen method. The formula is HRR x Intensity% + Hrmin (resting heart rate).
To calculate your HRR take your HRmax (Maximum Heart Rate) 226-age for women or 220-age for men and subtract your resting heart rate. You can then use that in the formula above to calculate the following zones:
Zone 1: 50% - 60%
Zone 2: 61% - 70%
Zone 3: 71% - 80%
Zone 4: 81% - 90%
Zone 5: 91% - 100%
Speed Training is the "roof" of the "training house". Keep this part to about 15 per cent. When designing your schedule, keep speed to the end.
This is the last phase of the training program but don't be deceived by the "short" workouts.
Like hills, you'll only be running hard for short periods of time, the intensity will add up.
A few key things to keep in mind for speed training: 1. Always run a light warm-up and cool-down.
2. Don't increase the distance or intensity of a speed workout too quickly.
3. Listen to any warning signs from your body - your goal race is fast approaching and you don't want to be nursing an injury.
Studies indicate that the best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at an 8-minute-per-mile pace. After a few months of tempo runs, you won't red-line until you reach a 7:30-per-mile pace.
The Top Seven reasons for speed injuries:
1. Inadequate warmup or warm down.
2. Running Too Hard on Easy Days.
3. Sprinting.
4. Too Many Weeks of Speed.
5. Too Many Hard Days.
6. Inadequate Transition.
7. On A Bad Day.
Heart Rate Training
Why do athletes use heart rate monitors?
1. It takes the guesswork out of training.
2. Ensures training intensities are optimal
3. Ensures you stay within your target zones.
Your heart rate monitor tells you how hard your heart is working in beats per minute which gives you a precise view of what's happening inside your body.
Base Training - your intensity should be 50-70% of your maximum heart rate.
Threshold Training - is between 70-80%
Speed Training - is between 80-90%.
Purpose:
Understand exercise intensity and the role heart rate monitors play in the fitness equation.
Objectives:
After completing this module you will:
Understand what exercise intensity is and why it should be measured or tracked during activity.
Determine your estimated maximum heart rate and your personal target heart rate zone for exercise.
Be able to measure how your body responds to cardiovascular activity.
Exercise Intensity and Polar HRMs
To understand exercise intensity and how a Polar Heart Rate Monitor helps achieve fitness goals, be familiar with Polars Three Keys to Success:
1) Working out at the correct exercise intensity is the only way to achieve your fitness goals.
Too hard = injury, muscle soreness = can't finish workout
Too easy = no improvement or results = will not reach fitness goals.
2) Heart rate is the only accurate measurement of exercise intensity.
Monitoring exercise intensity helps you stay at a level of exercise that allows you to accomplish your goals. In fact, the American College of Sports Medicine recommends that, in order to get the most benefits from your cardiovascular exercise, you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout, 3 to 5 times per week, at an intensity of 60% to 80% of your maximum heart rate. Knowing your exercise intensity (heart rate) will allow you to work at the right level of exercise to accomplish this.
What is Maximum Heart Rate?
Maximum heart rate (MHR) is the maximum attainable heart rate your body can reach before total exhaustion. True maximum heart rate is measured during a fatigue or "stress" test.
Maximum heart rate can be estimated with a high degree of accuracy using the following simple formula:
Estimated Maximum Heart Rate = 220 - Your Age
How Do I Determine My Target Heart Rate Zone?
Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in one minute of exercise. The American College of Sports Medicine recommends that all individuals should work within a Target Heart Rate Zone of 60% to 80% of their Maximum Heart Rate. This means that your heart rate during exercise should not fall below 60% or rise above 80% of your maximum heart rate.
The formula to find your target zone:
220 minus your age = maximum heart rate (MHR)
MHR X 60% = lower target zone limit
MHR X 80% = upper target zone limit
Calculate HR Zones
Using Heart Rate Reserve to calculate your Heart Rate training zones is also referred to as the Karvonen method. The formula is HRR x Intensity% + Hrmin (resting heart rate).
To calculate your HRR take your HRmax (Maximum Heart Rate) 226-age for women or 220-age for men and subtract your resting heart rate. You can then use that in the formula above to calculate the following zones:
Zone 1: 50% - 60%
Zone 2: 61% - 70%
Zone 3: 71% - 80%
Zone 4: 81% - 90%
Zone 5: 91% - 100%
Have we moved to Chicago?
Last week, we ran the farm course and the wind was leathal. It was blowing so hard that on the way down the hill past the agricultural complex it felt like we were going back up. The river just seemed to generate more wind. This week we decided to head back to the complex to run our 11K. I must say at the outset, it was a glorious day. Big bright sun, shining off the new layer of snow. There was one more thing, the wind -- again. Admittedly, it wasn't as strong as last week but it just cuts through your jacket, tights and finds any exposed skin. I'm getting cold just thinking of it again. It's like we've been picked up and transplanted in Chicago, although smaller, no major sporting teams and no world-renowned marathon.
That said, I am continually impressed with how strong everyone is, considering eight weeks ago their main goal was to run 10K and now we're at 11K.
The RR Run group went for an easy 3K loop this morning. I brought Belle out, she is growing more enamoured with the whole concept of running. Seeing her run beside me with little ice formations hanging off her snout makes me laugh every time. She loves the 3K distance, though I think she is getting ready to try her luck at 5K.
That said, I am continually impressed with how strong everyone is, considering eight weeks ago their main goal was to run 10K and now we're at 11K.
The RR Run group went for an easy 3K loop this morning. I brought Belle out, she is growing more enamoured with the whole concept of running. Seeing her run beside me with little ice formations hanging off her snout makes me laugh every time. She loves the 3K distance, though I think she is getting ready to try her luck at 5K.
Thursday, February 23, 2006
Just recovering
I probably could have ran tonight but a poor eating schedule made that impossible. Poor Elle is still really sick, which means her poor parents are up throughout the night, almost on the hour, getting her back to sleep. I'm getting out tomorrow come hell or high water.
Tuesday, February 21, 2006
Too sick
Friday morning I woke up with a tickle in my throat and by Sunday morning I was sick. Not just a little sick, but terrible head ache, runny nose, sore muscles, sinus pain, chest cold, etc. Needless to say, not the best running condition. I hope to get out by Wednesday.
Friday, February 17, 2006
Running Nutrition
I found this website and that it contained some great information.
Running Nutrition - Fuel Your Body for Running!
Eat right and you'll run better. It's that simple. Your body functions best, and you run better, when your diet includes the right kinds of foods in the right amounts at the right times. The following information will enable you to put together your ideal diet, one that will help you achieve your ideal body weight, and get the most out of your running. You'll learn the basics of good sports nutrition. Finally, you'll learn how to hydrate and fuel your body before, during and after your workouts. We'll start with information about the right kinds of foods. Ready? Here goes!
Running by moonlight
There are days in your life when you just need to run. Runners always want to run but some days are just different. There is just this feeling you have in the depth of your soul that demands you run. That was me last night.
I was in Saint John yesterday at a PUB hearing, listening to lawyers and experts discuss NB Power's rate increase. To say the debate was esoteric would be an understatement. These suits were discussing hedging fuel purchases and the merits of export credits. I consider myself a fairly intelligent individual, but I was even getting lost during that session. As the day moved on, I just needed to run. So once I got home and gave Elle her bath and everyone went to bed, I went for my delayed hill routine. The unfortunate part about the run is I was so stressed and so busy during the day that I forgot to eat after lunch, so I scarfed down a half of a Protein Plus bar 20 minutes before I laced up the Asics.
As I stood outside waiting for my Garmin to catch a satellite signal, I looked up at the heavens as if I thought by actually seeing the satellites that would speed up the process. It was such a mild night, if it was any colder than five degrees I would be shocked. Started out, I felt stiff and my form seemed clunky. I just couldn't get my cadence smoothed out. Nonetheless, I was on the road heading to my hill. And when I got to the hill, my form was getting even worse. I noticed I was leaning into the hill, my hips were too far forward, arms swinging too high, fists clenched and my stride was all wrong. But I was running. I could really feel on my fourth and fifth hill repeat that I really needed to eat, the hunger pangs were becoming more noticeable. Did I mention that at that precise moment I didn't care because I was running?
As I jogged back to my house during my cool down, I was feeling like my form was finally coming back to me. Blasting down Lonewater et al, my legs were getting stronger, odd considering I just finished six hill repeats. I finished in roughly 45 minutes (I left my Garmin at home and I didn't check the time once I finished). Was it my best run, not a chance, but it was great just to get out under the moon and relax. By no means am I a runner who needs music when I'm out, but last night it would have been nice to have an Ipod thingy. One day … maybe … well, probably not.
Monday, February 13, 2006
Monday night tempo
I'm currently watching a CTV Newsnet debate between Ezra Levant, the publisher of the Western Standard which just published the controversial Mohammed cartoons, and Tarek Fatah, a Canadian Muslim leader. I know Ez from his old Reform days as a Snack Packer with Jason Kenney, Rob Anders and Rahim Jaffer. He is a piece of work, but he is great TV. I am an ardent proponent of freedom of the press, but right now I'm opposed to running these cartoons. After the rioting and violence, publishing the cartoons at this point is about provocation and not press freedom. Anyway, this is a running blog not one about media rights.
So tonight I got out for a tempo run. I was debating whether I should do a long distance run or do some more tempo work. It snowed last night so the footing was slippery, which made me lean toward a LSD but I couldn't get out until 7:45 p.m., so I thought a fast tempo run would be better. I did the exactly same course as last week and had fairly similar times, which is amazing considering the difference in road conditions. I finished in 35:26 with splits of: 5:10, 4:39, 4:04, 4:08, 4:12, 4:13, 4:13 and 4:44. My average heart rate was 175 bpm and a max at 190 bpm.
So tonight I got out for a tempo run. I was debating whether I should do a long distance run or do some more tempo work. It snowed last night so the footing was slippery, which made me lean toward a LSD but I couldn't get out until 7:45 p.m., so I thought a fast tempo run would be better. I did the exactly same course as last week and had fairly similar times, which is amazing considering the difference in road conditions. I finished in 35:26 with splits of: 5:10, 4:39, 4:04, 4:08, 4:12, 4:13, 4:13 and 4:44. My average heart rate was 175 bpm and a max at 190 bpm.
Friday, February 10, 2006
I know someone famous!
UPDATE: Here is a link to Cheryl's profile that includes before and after pictures.
Ok, I don't know Cheryl well enough to say, "Hey Cheryl, howabout you, me, Dr. Phil and Oprah should, you know, like, do some hill repeats, 'eh." But Cheryl Bartmanovich is a regular forumite on the Running Room and Running Maniacs message boards. So when she was on Oprah this week (gasp, I missed it!), I had a huge rush. Cheryl's story is truly inspirational.
From Oprah's Website:
After almost two years of committed lifestyle changes, Cheryl has lost more than 100 pounds. She's run five half-marathons and just completed her very first full marathon in Hawaii!
Cheryl was able to finish this "20 miles of hope and six miles of truth" that she calls "the most amazing thing I've done" with the help of her husband and an online community of runners, called the Maniacs.
Ok, I don't know Cheryl well enough to say, "Hey Cheryl, howabout you, me, Dr. Phil and Oprah should, you know, like, do some hill repeats, 'eh." But Cheryl Bartmanovich is a regular forumite on the Running Room and Running Maniacs message boards. So when she was on Oprah this week (gasp, I missed it!), I had a huge rush. Cheryl's story is truly inspirational.
From Oprah's Website:
After almost two years of committed lifestyle changes, Cheryl has lost more than 100 pounds. She's run five half-marathons and just completed her very first full marathon in Hawaii!
Cheryl was able to finish this "20 miles of hope and six miles of truth" that she calls "the most amazing thing I've done" with the help of her husband and an online community of runners, called the Maniacs.
Tuesday, February 07, 2006
Tuesday tempo
So I did get out afterall. I had odd pains in my hip, hamstring and knee throughout the day, there were points in the day that I thought I would not get out at all today. Anyway, I got home after spending the day in Saint John and laced up the Asics.
I'm doing my best to start working tempo runs consistently into my program. It is a big learning curve.
I started with a 2K warm up, 5K tempo and finished with a 1K cool down. I really must find a loop around my house that gives me the majority of hills in the first part of my tempo not the last. I know I started the tempo section a bit fast, but the hills in 3K and 4K really slowed me down.
Anyway, here are my splits: 5:02, 4:54, 3:57, 4:04, 4:14, 4:13, 4:03 and 4:57.
Here is the e-mail that I sent out to my RR clinic members tonight.
Hello,
I apologize, I wanted to get this e-mail out hours ago, but it has been one of those days. Everyone is welcome to run from my house tomorrow night, however, I may not be able to run with you. As I said in my previous note, my wife may be working. But if there is any way for me to lace up with you, I will.
For those who cannot run with the group, we are doing a 3K warm-up and 3K cool down, with at least four hill repeats.
Remember hills are hilarious, so have fun!
"It hurts up to a point and then it doesn't get any worse." - Ann Trason, U.S. ultramarathon runner
I'm doing my best to start working tempo runs consistently into my program. It is a big learning curve.
I started with a 2K warm up, 5K tempo and finished with a 1K cool down. I really must find a loop around my house that gives me the majority of hills in the first part of my tempo not the last. I know I started the tempo section a bit fast, but the hills in 3K and 4K really slowed me down.
Anyway, here are my splits: 5:02, 4:54, 3:57, 4:04, 4:14, 4:13, 4:03 and 4:57.
Here is the e-mail that I sent out to my RR clinic members tonight.
Hello,
I apologize, I wanted to get this e-mail out hours ago, but it has been one of those days. Everyone is welcome to run from my house tomorrow night, however, I may not be able to run with you. As I said in my previous note, my wife may be working. But if there is any way for me to lace up with you, I will.
For those who cannot run with the group, we are doing a 3K warm-up and 3K cool down, with at least four hill repeats.
Remember hills are hilarious, so have fun!
"It hurts up to a point and then it doesn't get any worse." - Ann Trason, U.S. ultramarathon runner
Sunday, February 05, 2006
Weekend warriors
Blogging during the Superbowl, so I may be distracted. (Go Seahawks!) Anyway, I will try and contain myself.
We had great runs on Saturday and Sunday. Saturday was one of those puddle-jumping mornings. We were going out for our second 8K run as a group, but I think at times it appeared as if we were qualifying for the Olympic triple jump. Running down Waterloo Row was crazy. There were mini lakes on the sidewalk that you had to skip around and you really couldn't run on the grass because that was like jogging in a marsh. Once we got back on the roads, life was good. We did the same 8K loop as last week and I think everyone felt stronger the second time around.
On Sunday, we were supposed to head out for 3K but the keeners wanted to head out for 5K, so who was I to argue? The run was great, the weather, however, that is a different story. It is as if I have suddently been transplated in British Columbia. Today it was pouring rain, grey overcast sky and a balmy eight degrees. I'm not going to complain, I would rather run in this temperature than -30, but it is strange. I'm really impressed with how far everyone is coming. The lead pace group banged off steady 5:45 min/Ks, what is even more impressive is the distance between the groups has shrunk. Everyone is improving.
We had great runs on Saturday and Sunday. Saturday was one of those puddle-jumping mornings. We were going out for our second 8K run as a group, but I think at times it appeared as if we were qualifying for the Olympic triple jump. Running down Waterloo Row was crazy. There were mini lakes on the sidewalk that you had to skip around and you really couldn't run on the grass because that was like jogging in a marsh. Once we got back on the roads, life was good. We did the same 8K loop as last week and I think everyone felt stronger the second time around.
On Sunday, we were supposed to head out for 3K but the keeners wanted to head out for 5K, so who was I to argue? The run was great, the weather, however, that is a different story. It is as if I have suddently been transplated in British Columbia. Today it was pouring rain, grey overcast sky and a balmy eight degrees. I'm not going to complain, I would rather run in this temperature than -30, but it is strange. I'm really impressed with how far everyone is coming. The lead pace group banged off steady 5:45 min/Ks, what is even more impressive is the distance between the groups has shrunk. Everyone is improving.
Thursday, February 02, 2006
Afternoon running
Today is the premier's state of the province address, which means I had the morning off. Instead of rushing into the office, I had an easy morning consisting of playing with Elle (which can be more strenuous as a super intense hill session) and napping. Once our sitter arrived, I went out for a 11K run. My legs weren't exactly fresh from last night's hill workout, but undaunted I went out.
It was a beautiful day, I imagine if the mercury was below zero it was only by a degree or two. The sun was pouring out onto the melting snow and the calm air allowed me to hear the birds from miles away. Running in the afternoon is so peaceful.
In the spirit of hard/easy, I thought I'd go out for 11K today but I'd keep the pace a bit slower than normal. I went out the back of the neighbourhood, along Lincoln Road and essentially did the 5K course through the agricultural complex. I must say, the March 11 run is not going to be easy. The first half is almost entirely downhill, but it gets tough in the latter stages.
I'm pleased with some of my splits, although I can't wait to start bringing them down in another month or so. I did the 11K in 51:10 with splits of: 4:46, 4:38, 4:42, 4:37, 4:29, 4:49, 4:47, 4:28, 4:41, 4:47 and 4:27.
The bold five splits are the 5K that followed the race course. The first K had the downhill/uphill stretch beside the farm. The second split was far more kind because it was mostly flat with a bit of downhill. The next two splits felt like they were entirely uphill and the time reflects how tough that portion was on my legs. And the final split was almost entirely downhill.
It was a beautiful day, I imagine if the mercury was below zero it was only by a degree or two. The sun was pouring out onto the melting snow and the calm air allowed me to hear the birds from miles away. Running in the afternoon is so peaceful.
In the spirit of hard/easy, I thought I'd go out for 11K today but I'd keep the pace a bit slower than normal. I went out the back of the neighbourhood, along Lincoln Road and essentially did the 5K course through the agricultural complex. I must say, the March 11 run is not going to be easy. The first half is almost entirely downhill, but it gets tough in the latter stages.
I'm pleased with some of my splits, although I can't wait to start bringing them down in another month or so. I did the 11K in 51:10 with splits of: 4:46, 4:38, 4:42, 4:37, 4:29, 4:49, 4:47, 4:28, 4:41, 4:47 and 4:27.
The bold five splits are the 5K that followed the race course. The first K had the downhill/uphill stretch beside the farm. The second split was far more kind because it was mostly flat with a bit of downhill. The next two splits felt like they were entirely uphill and the time reflects how tough that portion was on my legs. And the final split was almost entirely downhill.
Hills, hills, everywhere are hills...
For those who have read the RR manual, these are all repeats. But I found this all nice and typed out on a RR forum, so I thought I'd post it and save us all a lot of work.
- The hill should be anywhere from 250 metres to 600 metres in length, and should have an incline of 8-10%.
- Always start at the top of the hill. Walk or slow run to the bottom of the hill.
- Try and maintain the same stride frequency as you would on flat ground and shorten it as you adjust to the grade.
- Use your arms, when your leg turnover starts to slow near the top, pump your arms a little faster and your legs will be sure to follow.
- keep your posture erect, rather than leaning too far forward. Try and look parallel to the surface of the hill. In doing this the hill appears to flatten and is not visually as tough as if you looked up with your eyes while keeping your head down.
- Concentrate on good form and increase the rhythm of your arms slightly as you near the crest of the hill. Push over the crest.
- Keep your chest up and out. Keep your breathing relaxed.
- maintain the same effort as you go up the hill. Your speed will slow slightly and increase again as you reach the crest of the hill. Keep the same effort at the crest and run past the top before turning around.
- Never stop once you have reached the top. Continue a slow jog or a walk. This hill training is pretty intense. By continuing to keep moving, you will enhance your recovery and be ready sooner for your next repeat.
- For those using their target heart rate, intensity is 70-80% of maximum heart rate. Always rest for at least as long as it takes to run up the hill or until your heart rate is below 120 BPM. Rest is part of your training.
- Remember, hill training is not a race but a quality individual workout. Run to the hill and do the warm-up with the group, but the hill is yours alone to conquer and at your own speed.
- Hills build your confidence level and increase your self esteem as well as prepare you mentally to be a better athlete.
- The hill should be anywhere from 250 metres to 600 metres in length, and should have an incline of 8-10%.
- Always start at the top of the hill. Walk or slow run to the bottom of the hill.
- Try and maintain the same stride frequency as you would on flat ground and shorten it as you adjust to the grade.
- Use your arms, when your leg turnover starts to slow near the top, pump your arms a little faster and your legs will be sure to follow.
- keep your posture erect, rather than leaning too far forward. Try and look parallel to the surface of the hill. In doing this the hill appears to flatten and is not visually as tough as if you looked up with your eyes while keeping your head down.
- Concentrate on good form and increase the rhythm of your arms slightly as you near the crest of the hill. Push over the crest.
- Keep your chest up and out. Keep your breathing relaxed.
- maintain the same effort as you go up the hill. Your speed will slow slightly and increase again as you reach the crest of the hill. Keep the same effort at the crest and run past the top before turning around.
- Never stop once you have reached the top. Continue a slow jog or a walk. This hill training is pretty intense. By continuing to keep moving, you will enhance your recovery and be ready sooner for your next repeat.
- For those using their target heart rate, intensity is 70-80% of maximum heart rate. Always rest for at least as long as it takes to run up the hill or until your heart rate is below 120 BPM. Rest is part of your training.
- Remember, hill training is not a race but a quality individual workout. Run to the hill and do the warm-up with the group, but the hill is yours alone to conquer and at your own speed.
- Hills build your confidence level and increase your self esteem as well as prepare you mentally to be a better athlete.
Wednesday, February 01, 2006
Holy Hills Batman
I went out with five hill training superstars tonight. We did a light warm up by running to Case Road and discussed the dreaded hill repeats. En route I think everyone was pretty relaxed considering the intensity of the looming session. When we arrived at the base of the hill, the idea was to jog easily up the incline, head back down, and at that point, we would start the training session. Instead, we arrived at the bottom and as I started to explain what we were going to do, one turned to me and said, "Can we just run?" So off they went.
We broke the hill into two distinct parts, the fun section and the hilarious portion. They earned their nicknames for obvious reasons, because running up a hill at 85 per cent of your max capacity teeters between fun and hilarious. Um, yeah, well perhaps that was intended with a touch of sarcasm.
After four repeats everyone was ready to head back, but they all looked strong. There was some tired legs and some burning lungs. If no one broke a sweat or had no effects, I would assume they didn't work hard enough. I think everyone did a great job.
I can't wait to hear how everyone else made out on their first hill session. As I was running up the hill, I remember a great running quote:
"I hate this hill!"
"This isn't a hill, it's an incline."
"Fine, I hate this incline!"
We broke the hill into two distinct parts, the fun section and the hilarious portion. They earned their nicknames for obvious reasons, because running up a hill at 85 per cent of your max capacity teeters between fun and hilarious. Um, yeah, well perhaps that was intended with a touch of sarcasm.
After four repeats everyone was ready to head back, but they all looked strong. There was some tired legs and some burning lungs. If no one broke a sweat or had no effects, I would assume they didn't work hard enough. I think everyone did a great job.
I can't wait to hear how everyone else made out on their first hill session. As I was running up the hill, I remember a great running quote:
"I hate this hill!"
"This isn't a hill, it's an incline."
"Fine, I hate this incline!"
Run Tonight!
G'day to all RR 10K clinic friends, we are running from my place tonight. I sent out an e-mail earlier this week with the directions on how to get to my house. If you lost the directions, send me an e-mail. We will be doing our hill session so hopefully you will all have fresh legs. We will start with a 1.5K warm up, run four hill repeats and run back for 1.5K to cool down.
Hopefully I will see everyone at 7 p.m. For those who cannot make it, there are a few articles posted below to help out on hill training.
Hopefully I will see everyone at 7 p.m. For those who cannot make it, there are a few articles posted below to help out on hill training.
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