Hill Repeats
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Hill repeats make you stronger, faster, more explosive and more likely to puke, Noah
Tuesdays are my new speed work days. I am either going to be running on the track, racing 5k's or doing hill repeats. This week was hill repeats.
This is the "Low Country" so there are not a lot of hills around, but there is the Cooper River Bridge. My son and I warmed up with a slow half mile run from my car to the foot of the bridge where we met Coach Greg. The work out is fairly simple. Run ninety seconds (97% max effort) up a steep incline, walk/jog back down for a full recovery: 8-10 x 90 seconds (full recovery)
I started crazy fast and started to slow after about forty seconds. I made a mental note of how far I made it at the end of ninety seconds and started walking back down.
I love sprints, but my body has this initial reaction of "Oh crap! What's the hell is going on? I better slow down or I am going to #@#& die!!!". - my body has a nasty mouth...
My second attempt was close to my first one, but a little short. After getting my body calmed down enough that the thought of death was gone, I could tell I was getting faster on the next few repeats. That's the trick. If you can get yourself mentally pumped up and over the death thing you can crush the workout.
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My legs were toast for the rest of the night, but surprisingly they felt great the next day and I ended up running eight miles (which included the Bridge) that next afternoon...
Hills are the best work out! Obviously, I run alot of hills living here in the mountains and I am a big believer in the strength you develop running hills. I love the tough, short stepping ascents and especially love the reward of racing down the descents. A hill workout will develop your calves and quads in ways that flat runs can't. Do both to reap the rewards, brother!
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