Hills...trying again

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2010-02-09 12:11 AM

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Master
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The Whites, New Hampshire
Subject: Hills...trying again
Asked this before but didn't get quite the answer I was looking for.

I'm training primarily for hill runs. Thus, I will be doing a LOT of uphill, in hill repeats, sustained uphills, etc. How important is it that I balance with downhills, and what ratio should I aim for (e.g. 60% up/40% down?, 75/25?)? Additionally, how important is it that what downhill I do is running, or is walking the downs on repeats good enough?

TIA!

2010-02-09 7:43 AM
in reply to: #2662683

Veteran
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Subject: RE: Hills...trying again
Are you saying you are going to do downhill repeats? If so, I have never heard of that as it can be really rough on the knees and shins. As far as uphill repeats, there again, I believe it is better to go all out going uphill and walk or a very slow jog downhill.
2010-02-09 7:53 AM
in reply to: #2662683

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Runner
Subject: RE: Hills...trying again

What do you mean by "hill runs"?  Are you talking stuff like Pike's Peak?  Or just runs with a lot of hills?

To me, hill training has two specific components: uphills and downhills.  Both develop form and strength.  Uphills are either in the form of bounders (effectively springing up the hill), or repeats.  Downhill training is designed to work turnover, is done on gentle slopes (1-3%) and consists of concentrating on letting your legs go (focusing on form).

I will do circuits.  These consist of running an area that has a mix of up and down.  I do a loop, pushing the uphill and then focusing on recovery and letting go on the downhill.  Same idea as doing repeats, but combining the two.

Other than that, it's just running hilly courses in regular training runs.

For more on hill training, look here.

2010-02-09 8:23 AM
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2010-02-09 10:34 PM
in reply to: #2662683

Master
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The Whites, New Hampshire
Subject: RE: Hills...trying again
Thanks Bill. Yeah - not Pike's Peak, but 7.6 miles with Only One Hill.

I'm looking at doing three basic hill workouts:
1) long, sustained hills, 3-6 miles of essentially straight up. My bike will be at one end and my car at the other, so no downhill

2) hill repeats, 100-300 yards, hard effort up, easy walk or very slow jog down

3) circuits, with relatively consistent rollers

What I'm wondering is, if I'm going to be doing a whole lotta up, should I work in any more downhill other than what the rollers will give me? Also, I'm exclusively on the treddie until spring, with a lot of elevation work - should I be doing some downhill on that as well?
2010-02-10 12:06 PM
in reply to: #2662683

Elite
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Subject: RE: Hills...trying again
How much downhill is there on your course?  That should pretty much answer the question?  Like the mary I did last month had 4800 feet down and 3400 foot up.  So doing some downhill work was important, especially in the last build month. 

2010-02-10 12:19 PM
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