September Running Challenge! (Page 2)

Hills are strength. 

That's right, beg away.

It's better to define this kind of thing before you go into the workout  BUT since you asked begged, hills are most definitely strength. Also the nice thing about them is that your pace may be slower but you are getting the same (or more) training stresses as though you were running faster. You could call this strength/tempo (were you running close to LT?)

Lots of runners/coaches integrate hill intervals regularly in the place of (instead of, even) regular track intervals because they are easier on your body.

Obviously you weren't doing intervals so that comment isn't relevant to you ... I apologize for the tangent.  

And I am saying this stuff because you asked. A lot of this crap is a little high level and for those of you that think so, just know you can get a hellufa long way "just running." 

Thanks Matt and Salty :)

For the two "fast" miles I was close to LT, though, I should probably retest my running LT sometime in the not-so-distant future.

So for a run to be a hill workout, how do you define that--some combo of number of hills, distance and grade?  Percent of the run that's hilly v flat?

You can plug in a recent race and get a ballpark for LT.

I think that part is pretty subjective. And I also think it goes back to the purpose of your workout. A route could, and here in Seattle, is more often than not "hilly" but if I am not tackling those hills specifically as a hill workout I would just call it a (insert workout purpose here) workout that happens to have some elevation gain. Or even a combo.

Even within a specific "hill workout" there is going to be plenty of variety. I have done everything from hill repeats: 30 second-ish hills (ON GRAVEL mind you) jogging back down for recovery 

to our recent workout, The Madrona hills: an approximate 2 mile hill 45 seconds slower than LT, EZ back down x 3  

In my mind there are two types of hill workouts.  The first is what I used to do when running track and cross country.  A couple of easy miles to warm up and then sets on a hill that is fairly steep and a block or two long.  Very similar to a track speedwork out.  Hit the hill hard, jog back down, and repeat prescribed number of times.  We usually did 8-10 reps.   Followed by a short cool down run.

The other which is a little less structured and is more like a lighter tempo workout on hilly terrain like a trail.  Focus on intensity on the hills and something more than a jog to the next one.  I am much more inclined to do this type of workout as we have some great trails that are like roller coasters.

Doesn't really matter number, distance, grade, just that the focus is strength building on some kind of incline.  You can even do this on a treadmill with elevation gain.

So, technique question: if you're racing a hilly course, say Boston, what is your approach on the hills, do you try to maintain an even pace throughout, keep HR at a certain place and ease off going uphill a bit? Other approaches?

I don't know if you are asking me or not, but I will answer anyhoo.

First off, I don't use HR or watch so my pace is all by feel anyway.

When we talk about hills, I feel we need to talk about up and down independently. And maybe even specific to each course. Assuming we are talking about Boston:

Generally speaking, a consistent effort (not pace, due to hills) is the best way to tackle it.

Down: Downhills kill your legs in a really unique and kind of sneaky way. The first 13-ish miles of Boston are downhill, the first few miles being pretty steep, actually. Going really, really painfully "slow" is a great idea. It's the time to practice patience (this is going to be the hardest part ...for certain people) and not get caught up in the beginning of the race hype. You are naturally going to be running a little faster than your "pace" just because of the downhill but you don't want to charge it. It's a fine line between letting gravity taking you, and not resisting it and going TOO fast. This is why it's REALLY important to practice this in your training runs. Technique wise, keeping your arms low so that your knees don't come up, keeping your feet close to the ground and not over striding(being sure your feet are landing under you and not braking with your heel) are all really important things to keep in mind. Bottom line, keep your pace in check and effort very, very easy.

Down: Now the uphill you definitely want to run at the same effort but that means it's going to be a little slower than it would be in the flats. I generally increase turnover and "spin" up the hill rather than muscle my way up. Think of the way you would do a steep climb on a bike. Once you approach the crest of the hill, turn it up a bit and build some momentum to carry you over. In the case of Boston, rinse and repeat ... like 4 times 

That's smokin' fast.  Nice work.

I did 6 miles at HM pace yesterday which was a fail.  My purpose was more of a longer recovery run to ease back into things after killing myself last weekend.  I felt really strong and totally pulled myself out of planned workout.  Dumb, dumb, dumb.  Now my knee aches.  I'm hoping it's just an old man thing and I'll be fine tomorrow.  I think my mental challenge is going to be to stay with the purpose of the run at hand.  To often I get carried away and risk compromising subsequent workouts. 

Ha! You funny. August isn't even over yet. Of course it's not too late. Come on in! 

9.8 Miles, EZ

Purpose: Shake out the residual soreness from last night's workout until it transforms to euphoria  I didn't even notice it was raining. Well, until a semi drove through a puddle and BLASTED me. 

This is a huge part of why I presented this challenge. It's all abou the bigger picture. You should just do some "remove your ego" runs every now and again. Make it a goal to get passed by as many people as possible.

Let's not go off the deep end here, dude.

3.3 yesterday.  Purpose: Let as many people pass me as possible.  I ran on a gravel road at 8:30 and didn't see anyone, so that went well;)

Headed out now for 20 before it gets too crazy hot.  Course is hilly, but beautiful.  Purpose: base building, nice and easy.

6 miles recovery

Purpose: You guessed it! Recovery! Trying to stay light on my feet. Also trying to not break a sweat until at least 4 miles in. I've been getting some looks on the elevator at work since I've been run commuting. Think I'm gonna have to start taking the emergency stairs...

Nice little brick today.  60 minutes hard on the trainer followed by 4 mile run.

Purpose of the run was to focus on getting my legs back through the first mile and then settle into a medium-hard effort.

First half mile I focused on using my upper body strength to drive my legs as they loosened up.

The rest of the run I focused on running smooth.  I like to pretend I'm Craig Alexander when I run off the bike.  He has incredible running form.