This week our club began 10 weeks of hill training on Tuesday nights. I ate a lot of dust and humble pie on the first one, which included going up and down two particularly gruesome hills in Balboa Park a total of six times. I managed to stay with my group the entire time, but on the last two climbs, we all pretty much ran out of steam and walked a wee bit.
Since I run hills routinely at home, I was surprised at how difficult the workout was for me. Hills are part of the training trilogy: long slow distance runs to build endurance; speedwork to improve pace; and hills to build strength.
We got a mini-lesson on how to handle hills from our coach just prior to the workout. The most important thing, whether in training or racing, is to "never, ever sprint up a hill." If you do, you will implode at the top and suddenly be passed up with no chance to catch up.
Form is key with hills. You need to keep your head up (to keep air flowing) and pump your arms to get those legs moving. But pace yourself carefully. Do not give it all to the hills...save something for once you reach the top. Take 10 quick steps and you should feel slightly recovered and ready to run some more.
As it turned out, I no sooner finished the hills when I felt some serious cramping and spent the next two hours in various bathrooms. Given I had no other symptoms, I think I just ate something I shouldn't. Still, I hope the next nine weeks don't end the same way.
14 comments:
I've never met a hill I didn't like, or walk up!!!
Form is very important and yes, Use those arms!!!
I love sprinting up hills and every time, I pay for it. It's like I just don't learn that lesson! Sorry about the cramping, I would blame it on heat...and dehydration but since we haven't had too much sun lately...
Good post, Anne!
Yes, I will be in San Diego, with the boyfriend. We don't have many plans set in stone yet, but if you want... you can email me and we can exchange phone numbers in case we can meet up!
teacherwoman80 at gmail dot com
Excellent insight - thanks for sharing!
I run hills ALL the time here in San Francisco and mostly I'm just trying to maintain an even (and slow)pace.
I love hill sprints! I do them on a loop in a park near home, with a jog recovery from the top to the bottom along a winding path and then sprint up again. Not that I would do that in a raec, but I think it's strange a coach would caution against it in training.
I've learned that the steeper the hill, the more I run on my toes rather than land flat footed. I also shorten my stride. It's amazing how much the arms help--but too much swinging will make you tired as well. It's a fine balance.
Thanks for the tips (that I missed). I have most of it down but I think I still tackle the hills too quickly, which explains the feeling of exhaustion I have when I reach the top. Implode is the perfect word to explain it!
even though i know not to look down i do as to avoid mental fatigue of the looming elevation...
What doesn't kill you, will make you want to die! Gotta love those hills.....
Wow! Congratulations on the hard work. Good luck with the hill training.
When Coach Joe suggested that we take smaller steps going uphill and that we keep our heads up (it was one of the Saturday morning runs when we were going up 6th), it was like the heavens opened and sang. Who knew it could be so doable (I almost wrote easy...but hills are NEVER easy).
I think one of the challenges of Tuesday's workout wasn't just the hill, but also the dirt trail. It's hard to keep your head up on the trails when you're also looking down to make sure you don't trip over a rock, or a root, or another runner on a crowded trail.
It was good to see you out there! We'll run together at some point soon. I just know it!
Better luck on the diet next time around. I don't remember what I do up hills, I just know I get to the top or something like that. Seriously, thanks for the lessons. Usually, in my neighborhood, I name the hills, and give them an ass whipping. Take care.
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