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  FORUM:   Nutrition, training, gear and everything else
TOPIC:   rules of success: hit the hills 


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KANDOLAKER
KANDOLAKER's Photo Posts: 1,902
3/2/13 4:45 P

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I agree too. This morning I ran my sixth half-marathon, and I felt better prepared this time than any of the other races. I think the key was running hills!

“There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them”
¯ Denis Waitley

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GLADGAD
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3/2/13 3:54 P

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I agree with both of you. Running hills builds strength and is a fantastic workout, but you need to work into them. We don't have hills here in South Florida, so I run bridges. My new after work workout has an optional bridge. I have had some sore calves the last couple of weeks when I started turning up the intensity on the bridge. I have since turned down the intensity and will work my way back up once the soreness is gone.

Ah to be a Master's Runner!

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom


RUNNERKDB
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3/2/13 12:57 P

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Just a caution:
Be sure to gradually work into running lots of hills and doing hill repeats. It is VERY easy to get injured going both up and down hills, especially for masters runners but they sure are good training! Happy Running! emoticon

Karen
"Older, Lighter, Faster"
Masters PRs: I am 49
5K 23:13 (7:28)
10K 48:50 (7:53)
Half-Marathon 1:49 (8:19)
Marathon 3:57 (9:04)

Upcoming Races:
4-26-14 Illinois Marathon (Marathon #8!)


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PDQ1203
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3/2/13 9:12 A

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rules of success*
4. Hit the hills
Once a week during the first half of your training, run the hilliest route you can find. Hill work builds leg strength, aerobic capacity, and running economy (how efficiently your body uses oxygen), which gives you the strength and stamina to run faster later in the program.
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*Amby Burfoot (from Runner’s World) suggests following these bedrock principles to achieve your goals



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