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.