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Click to view NSLrunner's profile Amateur
NSLrunner
10 posts since
Dec 14, 2007

Sep 16, 2007 5:57 PM

Ideas for Hill training 3 weeks before 10 mile?

I'm running the Twin Cities 10 mile in 3 weeks. Doing Hal Higdon's Intermediate program. There is nothing in there for Hill training, and I haven't ever done anything special to train for hills. However, after running a 10k this weekend and being super winded at the top of a hill, I thought I'd see if anyone has any advice to help w/ hills in this short period of time that I have left before the race.

Input?

(And anyone know if the Twin Cities 10 mile is very hilly?)

Thanks!
Click to view Nobby063's profile Legend
Nobby063
630 posts since
Dec 14, 2007
1. Sep 16, 2007 10:39 PM in response to: NSLrunner
quote:<HR>Originally posted by NSLrunner:
I'm running the Twin Cities 10 mile in 3 weeks. Doing Hal Higdon's Intermediate program. There is nothing in there for Hill training, and I haven't ever done anything special to train for hills. However, after running a 10k this weekend and being super winded at the top of a hill, I thought I'd see if anyone has any advice to help w/ hills in this short period of time that I have left before the race.

Input?

(And anyone know if the Twin Cities 10 mile is very hilly?)

Thanks!<HR>


I wouldn't necessarly call it "very hilly"; but it's got infamous "Summit Avenue gradual incline". It goes on for a couple of miles; if you drive over it, it almost doesn't feel like uphill; but when you're tired, especially if you've come 20 miles in the marathon, it would feel like never-ending uphill.

Yup, you only have 3 weeks; but it may pay to practice some hill running; but not necessarily hard hill repeat type of workout. I would fine some hill of about 300m and do what we call "Steep Hill Running". If you want, check out www.lydiardfoundation.org[/URL" target="_blank"> and "Training" and "Hill Training DVD". We demonstrate 3 different types of hill exercises but pay attention to "Steep Hill Running". It is done not very fast, in fact, fairly slow forward momentum, but, if done correctly, you'd feel the effort in your thighs. This way, you can strengthen your legs, even in the final 3 weeks, without getting into stress situation by getting into too much oxygen debt. I'd try to do this twice a week for the next 2 weeks; stop and taper for the final week.

Perhaps the most important thing, however, would probably be more of a pacing issue. Don't try to run up the hill too fast. This would get you in oxygen debt, in other words, breathlessness as you have experienced. Once you get too far into anaerobic, you can't really pay back withint the race and you'll pay for it in the second half of the race. Too many people are so hooked with minutes-per- mile deal. If it's uphill, forget the pace; concentrate on the effort.

After the bridge falling, I don't know exactly which route they'll take you runners in the 10 (I missed the MDRA borad meeting last Monday) but most likely Summit would be the one. I'd suggest go even-pace in the first half. Once you get on Summit, don't try to catch up or anything; if people pass you, let them go. I'm trying to remember--I think it'll flatten a bit before you start the final half mile down hill to the finish.

Good luck and enjoy the race. It's been pretty crisp; cool and very dry. Of course, I think next week would be a bit warmer... I think it'll be a beautiful autumn day... ;o)
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Click to view AKTrail's profile Legend
AKTrail
360 posts since
Dec 14, 2007
2. Sep 17, 2007 2:34 AM in response to: NSLrunner
What Nobby said.

Also when running up the hill in a race or training, you might need to shorten your stride and maintain relatively constant effort (not pace). Run OVER the top of the hill so you can take advantage of free speed on the down. I've seen people run hills in races like they're doing repeats - run hard up (when it's energetically costly), then be breathless, almost stop, and have trouble on the down (when it's low cost). duh. (It gives little old ladies a chance to pass them.)
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Click to view Nobby063's profile Legend
Nobby063
630 posts since
Dec 14, 2007
3. Sep 17, 2007 7:57 AM in response to: NSLrunner
quote:<HR>Originally posted by AKTrail:
What Nobby said.

Also when running up the hill in a race or training, you might need to shorten your stride and maintain relatively constant effort (not pace). Run OVER the top of the hill so you can take advantage of free speed on the down. I've seen people run hills in races like they're doing repeats - run hard up (when it's energetically costly), then be breathless, almost stop, and have trouble on the down (when it's low cost). duh. (It gives little old ladies a chance to pass them.)<HR>


Ahhh! I swear to God, I was going to say; "Look for whatever AKTrail has written on hills" and I forgot! ;o)
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