Hope you all had a marvelous weekend because marvelous Monday is upon us.
I had a 50/50 marvelous weekend running wise. Saturday was not so marvelous (but still not horrible). I hit my highest distance post foot injury – 9 miles. The first seven flew by but the last two made me work. But I stuck it out, slow and steady. Sunday was the complete opposite. The miles ticked away and my legs felt light as a feather. Isn’t it funny the difference a day can make?
We had to have some marvelous family time too. We spent part of Sunday morning exploring and soaking in the awesome weather.
Since I mentioned my strange love of hill repeats on Friday, I’ve had a few questions about the benefits and how to do them.
First, the benefits, which are pretty obvious. Running hills are essentially a strength training workout for all your running muscles (glutes, hamstrings, calves, quads, etc). You use these same muscles during sprinting. Therefore, hill repeats can help you get faster by increasing the frequency and length of your stride. You become more powerful and efficient to cover more ground with less effort. Having stronger leg muscles can also help prevent injury. Lastly, hill repeats will give you confidence and mental toughness for pushing through fatigue in the end stages of a race.
Now for the how. You could just pick a hill and go up and down, up and down as many times as you feel like it. Ideally, you want a hill that takes 90 seconds to 2 minutes to climb. The grade should be steep enough that you feel a burn in your legs for the last half. (Always do a warm up of 1-2 miles before tackling hill repeats). Depending on your fitness level, you may start with 3 repeats (beginner) to 9-12 (advanced). Hill repeats should only be done once a week.
Stronger, faster, more efficient, more confidence and mental toughness – why aren’t you doing hill repeats?
I’ve never been the best hill climber. In fact, I usually tell people I hate hills. I always slow down quite a bit climbing but will make up for it on the downhill or flat section. I’ve grown tired of seeing runners that I previously passed breeze past me on the uphill. It’s time for me to be the breeze!
*The winner of the sampler pack of Picky Bars is Amy G. Please email me (happyfitmama at gmail dot com) your mailing information asap. Congrats!
What would you rather do – speed work or hill repeats?