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How I Did My First Hill Repeats. (Beware, Boring training report)

Sunday, March 24, 2013

I got a lot of comments on my status the other day, when I mentioned I had done 3 miles of hill repeats. I thought I'd talk about it here.

I warmed up with the foam roller and did some slow jogging/walking for just over 1/2 mile to get to the hill, which in this case is a walking ramp which goes over a busy county road in my area. I started slowly the first pass, and jogged down. Each uphill I would increase my speed and effort a tad. I did this 3 times back and forth, so six passes. On the third loop, I jogged down, and ran about a quarter mile before turning around. I just wasn't ready for that last (6th) uphill just yet. Then I made the final uphill, jogged down and ran the half mile home.

I did concentrate on form when I did these. Arms at 90 degrees, by my side and upright posture with a forward lean from my ankles.

All of my routes have hills or inclines on them, and some days I run up pretty hard just to build speed and endurance. But, this was the first time I did real hill repeats in any concentrated way. As, a natural result, I did have some muscle soreness the next day, but not too bad. I rested one day and then did my long run, so I recovered quickly.

Now that I've tried this, I will continue to incorporate them into my routine. I have been doing speed work once a week or so, and now I'll just add the hills in when I can.

I'm not actually training for any races right now, just doing maintenance and running for the joy of it.

Thanks for reading and have a great day.
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  Member Comments About This Blog Post:

BROOKLYN_BORN 3/26/2013 12:19PM

    That's what I need to do. I have a "nememis" hill that I haven't been able to conquer EVER. I need "repeats" to build up to it.

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PIXIEMOM13 3/25/2013 12:32PM

    That's awesome! I'm going to have to start adding hill repeats into my regular workout (I run on a hilly route anyway, like you said.) but I don't do them in a concerted effort.... and after this Saturday's race, its obvious I need to work on those hills because they are out there!

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LIGHTNINGRUNNER 3/25/2013 11:42AM

    Great job

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MASRITE 3/25/2013 10:06AM

    I hate hills, but I run up them anyway!! I just put my head down and go. Nice to see that you're just running for fun right now.

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CM_GARDNER78 3/24/2013 11:01PM

    Awesome! And you are keeping your muscles guessing too!! Way to go! It is NOT boring to hear how other people do their workouts! :-) Thanks for sharing!!

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LINDAKAY228 3/24/2013 7:29PM

    Great job! I need to work on hills instead of trying to find the flatter places around here. And we have lots of hills so I have no excuse. You're inspiring.

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STITCHERFRIEND 3/24/2013 5:40PM

    I find they help my speed. I think they help me out better than speed drills. Of course all my running courses have hills too. Way to go to do 6 the first time out. Awesome!

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DORAL33178 3/24/2013 4:48PM

    Hills are no fun to do.....whether it be in a race or in training. They do make you challenge yourself and you also become stronger along the way. Great job getting in your hill work, Vic!!

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KANDOLAKER 3/24/2013 3:27PM

    As always, you are an inspiration! Best wishes on getting and staying in tip-top shape! emoticon

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SEABREEZE64 3/24/2013 3:15PM

    I've read they are very good for building a strong runner. Good for you!!

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DALID414 3/24/2013 2:26PM

    Wow, sounds tough.

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RUN4FOOD 3/24/2013 2:16PM

    You must be in very good shape. You keep pushing yourself without any apparent problems.
Keep up the good work and the next race you do have will be a breeze.

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NWFL59 3/24/2013 12:24PM

    wow! Bully for you! emoticon

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BIGPAWSUP 3/24/2013 12:22PM

    Wow - you are amazing. I know I couldn't do six! This is certainly something I need to try. emoticon

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LIVE2RUN4LIFE 3/24/2013 11:22AM

    Wow, six is a lot to start with, and pushing the pace to boot. Impatience isn't the best training strategy at any age. I started with two, but I do them every week in some form or another. And of course I can do a lot more now. They never made me sore, injured me in any way, or required extra recovery that affected the quality of other workouts.
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NATPLUMMER 3/24/2013 10:13AM

    Nice!!

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