Wednesday, June 17, 2009

One hill of a workout.

Yesterday's run was tough but very satisfying. I ran hill repeats. Since most of my routes are hilly on their own, I rarely run repeats. Instead, when I want a little extra I'll run hill fartleks. Yesterday, though, I went for repeats.

I decided, against my better judgment, to tackle the most tiring hill on my route and to try to keep the repeats at an 8:00/mi pace. Here's what I ran:

Warm-up, 1.51m: 14:18

Hills (.17m):

  1. 1:24
  2. 1:20
  3. 1:22
  4. 1:22
Jogged for .20m between repeats.

Cool-down, 1.61m: 14:53

Overall: 4.4 in 40:57

So, I managed to keep my uphill pace at right around 8:00/mile but after the fourth time up, I was done. I had grand plans of running six repeats but it didn't happen. Although, both my warm-up and my cool-down included two hills so maybe I should count them! Ha! The one thing I was pleased with, though, was my consistency. I felt that my speed did not fall off much as I got to the top of the hill, so even though I didn't run as many repeats as I would have liked, I ran them well.

In my quest to run a sub-23 5k, I'm going to incorporate this workout into my routine probably 2-3 times a month. Maybe, if I'm feeling crazy, I'll do it once a week. Watch out!

~ Felice

PS: Amanda at Run to Finish is hosting a giveaway for two E-cloth prize packs. Check it out!

26 comments:

Mel-2nd Chances said...

Way to kick the hill's a$$! I had some hills on my bike route last night.... it was interesting to be that biking and running hills are just as difficult :)

raulgonemobile said...

Yeah, I always have grand thoughts of doing 6 repeats or something like that. I usually manage to eek out the fourth and then throw in the towel. Nice job!

Marlene said...

Ooooh, brutal workout! Awesome job staying consistent and getting it done. I'm sure this will really improve your speed.

IzzyBubbles said...

You've given me a great idea, thanks! We actually don't have many hills here so I can't ever get a really "hilly" route, but I think the next time I want some hills I'll do repeats because there is one fairly long, fairly steep hill by my house.

Mel -Tall Mom on the Run said...

WOWZERS!! I still cannot get the hang of hills, but I really believe that your pace going up hill will help reduce that 5K time. good work!!

J said...

Those hills can be a killer! I am sure they will be extremely helpful for you. I have sometimes thought, oh Ill do 6 hills and then after 3 or 4 I am dead. You will prolly be able to do more next time!

D10 said...

NIce job. Quality is better than quantity. Way to tackle the hills.

Croughwell said...

My goal is to run sub 23 too. My last 5k was 23:02. My next 5k is July 4th. Good luck!

Roisin said...

Cool man...you're my hero for tackling hills. I'm sure they're all bigger than my one "hill" anyway!

tfh said...

Sounds like a great workout...I need to scout out the perfect hill. Around here, they all seem to be either super-short and steep or super-long and, er, what's the opposite of steep? That, to the extreme.

I Run for Fun said...

You know I'm in awe of you...you talk about hill running like it's a walk in the park!

Would you mind sharing your philosophy of hills? The benefits of hill sprints versus regular runs on hills, recovery during hill repeats, etc?

Cathy said...

Impressive! I hate hills but am now in a running group that will be forcing me to do hill repeats sometimes. Certainly won't be as fast as you!

MOMMY-MOMO said...

I HATE HILLS!

I MEAN THEY'RE GREAT FOR YOU... JUST NO FUN AT ALL HEHE

Kayla J. said...

Great workout! I live in San Francisco so I always have to train for hills. Ugh- there's one behind my house and I always think I can do 6 or more and usually end up around 4 and 1/2 :).

-Kayla

B.o.B. said...

I pretty much hate hills myself, but they are so good for you. Excellent job. (I like to say "there's gold in them thar hills" hardy-har-har)

Sher said...

I love running hills. I know, I'm crazy, but for some reason, I get to a hill, and I just feel the need to power up ( or down). I always feel good once I make it to the top, like I've really accomplished something.
Plus, I think hills break up the run, so you're not just running flat and boring for miles and miles.

p.s. I can't believe your are working toward a sub 23 5k! You rock! I haven't run a 5k ( in an actual race) in over 2 years. I'd be interested to see how fast I could do it, but I doubt I would even come close to 23. More like 25 or 26, probably.

HEATHER said...

I'm green with envy over your hills. People dont' believe me, but I swear, the only incline we have in this town is the overpass over the waterway, and running that would be a death sentence, LOL!!! Great job on your workout!

Rich Poley said...

Sounds like a great workout. You shouldn't have any trouble with a 23 minute 5k! I love running hills. I always imagine the hill pulling me up like a magnet. If i make up any time in a race, that's where I'll do it

aron said...

awesome job on the repeats you hill lover :)

Alisa said...

Way to go! I see that 5k PR in your future!

I need to start doing hill repeats. It's hard enough for me to run on hilly routes let alone repeat one nasty hill over and over. I'll get there =).

Quix said...

I need to start doing hills as well. My neighborhood runs have some uphill/downhill, but it's not very steep, and then when I get to a race I always get surprised by some steep ones and vow to do hills next time, then promptly forget, rinse and repeat. :)

Lisa Slow-n-Steady said...

I love hill repeats, but have never tried hitting a particular pace on them. Interesting twist

Heather C said...

I've always been a big fan of the hill repeats. I hardly ever do them anymore - mostly just because I moved to a new area and didn't seek out a good place to do it. But my sister ran track in highschool and they did these ALL THE TIME to help their speed. you have the right idea! :)

X-Country2 said...

Hills AND intervals in the same workout is killer. Way to keep it speedy.

carla said...

words that may never come out of my mouth: running six repeats.

JenZen said...

Hills are the worst!! Great job and showing them who's boss!!

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