I am forcing you to become part of my cross-country team by talking about what I am working on with my team.
Wednesdays are hill days, half the team has already come up with a forged doctors note that says they are allergic to running on Wednesdays but then I remind them that:
HILLS ARE SPEEDWORK IN DISQUISE!!! (information in this post from an article in Runners Times by Mario Fraioli and you can find it HERE).
After coming up a huge hill I look really happy to be alive huh, I can barely open my eyes?
Side Note: for my first marathon I caried my fuel in a zip lock bag and stuffed it in my shorts….can you see it on my left hip?
Three AWESOME HILL workouts:
1. Hill Sprints: Short and Steep! Used to improve overall power, increase efficiency and develop speed safely! 12-24 of them only 15-20 seconds in duration. Take your time on the way down….walk or jog. This article recommends using a hill with about a 10% incline for hill sprints.
2. Hill Repeats: ANAEROBIC!!! 1-2 minutes in duration on a medium grade. They recommend a 5k EFFORT! Fully recover by joggin back down the hill and if you need longer to recover you can jog around on the flat surface until you are ready again! Repeat 6-10 times and once you get stronger try going up the hill for 2-4 minutes at a 10k pace.
3. Roller Coaster Runs: These will help you finish your race STRONG! This type of hill workout is basically just a series of steady hills during a longer run.
PS I know I am a loser and kind of obsessed with my treadmill so if you don’t have areas near by that you can do hill workouts……the TREADMILL will definitely be able to simulate these workouts and kick your trash!
You can read about one of my toughest hill workouts on the treadmill HERE.
I think I will be hiring a personal massage thereapist after EVERY single hill workout in the future BIlly…….your okay if we don’t spend money on gas/clothes/food/rent for the next few months?
They got mad at me for leaving drool on their table.
Check out ZENSAH’S awesome GIVEAWAY for their awesome racerback tank HERE!!!
Which hill workout is your favorite kind? Least favorite kind? Sprint, Repeats or Roller-Coaster?
-My favorite is REPEATS (the sprint ones make me lose my breakfast).
Do you live in a hilly area or do you use the treadmill for hill workouts?
Would you rather do hill workouts or speed workouts?
How do you carry your fuel during a race?
Would you rather win a lifetime supply of CHOCOLATE MILK or GATORADE?