I just completed the 10 miler with hills. I drove to my parent's town (near Yosemite) and ran there. The roads here are either up or down, no in between. On some of the uphill I was leaning so far forward it felt like I could touch the ground in front of me. And the downhills were so steep, my legs wobbled after I'd get to the bottom of a hill.
First 6 miles took me 58:10 (9:41 pace). The last 4 miles took me 37:05 (9:16 pace). Yea, little slower today.
There are so many schools of thoughts on hills. My question is do you "attack" the uphills on your runs or do you pace yourself up the hills? (These grades ranged from what felt like 4% to at least 8% or steeper).
And regarding the downhill, do you coast downhill letting momentum take you, or do you control the stride downhill?
Feel free to chime in. Thanks for any and all answers in advance!
TOTAL MILES: 10
Managing Hydration When You Are a Runner
4 years ago
4 comments:
YIKES them are some hills --Geesh GREAT JOB, NO Hills in FL but when I was up in NJ last month I did some hill work, I have a great coach and she told me --mind you this was on TRAILS but she said to run down hils with your but to the ground DONT just fly forward...
but it may be a little different when you do road work but for trails that's what she said... and probably a lot safer and less chance of injury...that's my two cents Miss Speedy :-)
Bob
Speaking of pork adobos...here I am in our kitchen with a pot of those delicious, yummy, and finger-lickin good chicken and pork adobo calling me but I have to fight the urge. Mmmmmmmmmmmmm...I could still smell it! I better stop ad go to sleep now...sigh!
Sounds like a great run! I try to do alot of hill work because that is my weak spot. For me, I try to run the uphill at a comfortable pace that I can maintain the entire time. If I try to jam up, I get too tired and have to walk a bit. The downhill, I go at a pretty good pace until I get a little tired and then slow it down a bit. Once I'm rested I'll pick it up again. You run MUCH faster then I. You rock girl!
~kim
Hey Sis,
Depends on how steep the hill is. If pretty steep and long >6% grade, >1/2 mile, better to keep a moderate pace so as not to fry yourself on the downhill. Running downhill with lactic acid build-up is not fun nor easy. I would aim to keep your heart rate at the upper end of your aerobic threshold. The secret becomes...how to increase your VO2 max...intervals...I'm getting off subject, but can explain later.
Anyway, going up hill: This is what I do...drop hands a little, but do not change arm swing. This gives me a little more inertia through my stride. Also I get a good heel toe motion, with not too heavy a push off the toe. This keeps the majority of my weight and stride-push in my hind quarters; glutes and hamstrings, which are bigger muscles and take longer to expire than quads. Too much of a tow push will push my weight onto the quads and chances of tiring faster increase, meaning lactic build-up, increasing V02 solves this.
On the downhill, I let the hill propel me but keep stride and posture efficient so as not to run all loosy goosy, you know what I mean. Assuming lactic build-up was minimal on the uphill, that should leave energy for better downhill running, again keeping an efficient stride.
Good luck with it and have fun!!
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