ttc RE: TRAINING 10/30/2003 12:15PM - in reply to ttc Reply | Return to Index | Report Post
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ttc wrote:
When in college, my worst workouts used to be the hill repeats. Predictably, XC was a much weaker sport for me than track (even as a distance track guy).
One day at the end of a workout, the coach had us finish with a mile on a decline (slightly downhill the whole way, definitely not close to a "freefall"). Even before the start, I could feel and just knew that I would run it well, even though I exerted much energy during the previous intervals. I actually beat a couple of guys who went on to the Olympic Trials (not even in that league) and within a whisper of winning. I think if we ever did that again, I would have won. It was no fluke.
I am not emotionally attached to being an elite runner, but am determined to train and find my max-ability. During the last 6 months, I incorporated (first time) Plyometrics and fairly high-rep (and modest) leg-lifting. In addition, yesterday I went on the treadmill (rare) and set the incline between 6-9% for a 40 minute run (6% first 10 minutes, 7% second 10, etc..). I plan on doing that at 1-2 times a week, while increasing time and incline.
I am also starting to perform that LONG run (20% weekly total) every Friday, which I never did before.
All of this is geared towards that downhill ability I have, versus the uphill non-ability. It's also to prevent me from wondering "what if?" several years down the road.
Once I get my base down, (another 3 months), I plan on incorporating a good hill routine at least 2X/week. Any other input?
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Another quick update....
I am also doing long runs at a 3% incline the entire time. Yesterday's pace that I completed comfortably, I could barely do a week ago...and I could not do 2 weeks ago. I love progress.
Mieto RE: TRAINING 10/30/2003 12:25PM - in reply to ttc Reply | Return to Index | Report Post
TTC:
I too have struggled on hills in racing. Can you keep me posted on what you learn about hill training? I would like to improve both my hill running ability and my normal track racing ability. In the past I have tried steep hills at a hard pace, but it was of no help...just sore muscles. I am wondering if the shallower and longer inclines would be better. Let me know what you think, please. toms1967
Mieto RE: TRAINING 10/30/2003 12:30PM - in reply to Mieto Reply | Return to Index | Report Post
regarding hill training ideas needed ...thanks
ttc RE: TRAINING 10/30/2003 12:57PM - in reply to Mieto Reply | Return to Index | Report Post
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Mieto wrote:
TTC:
I too have struggled on hills in racing. Can you keep me posted on what you learn about hill training? I would like to improve both my hill running ability and my normal track racing ability. In the past I have tried steep hills at a hard pace, but it was of no help...just sore muscles. I am wondering if the shallower and longer inclines would be better. Let me know what you think, please. toms1967
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Just to tell you, right now I am not doing hill repetitions, but during my base phase, 2-3X a week, I am getting on the tread mill and performing either a long distance run at a constant 3% incline or a semi-long run at constant, but increasing 7-10% or steeper levels (along with plyos and easy leg weights for the first time). I am not necessarily recommending this, because I may later find out that the effect on my turnover is bad, but at this time, I am extremely pleased with my fast and current aerobic progress. All of my runs feel better than over the past few years.
But to answer your question, before I had a bad injury a few years back, the longer hills (not necessarily too shallow though) worked very well for me, although I never worked with the short, steep ones. (They were not the reason for injury, as I was 3-4 months into a 100% non-hill base phase when it occurred). In fact, they worked so well for me, that I think they were the primary reason for being in the best shape of my life at that time. Prior, I had never consistently incorporated them.
Mieto RE: TRAINING 10/30/2003 2:31PM - in reply to ttc Reply | Return to Index | Report Post
TTC,
Thanks! I am thinking about using a loop that has a 500m hill that is moderately steep. Would you recommend runing a couple miles for warm-up and then doing the hills or do I need to do something else like a tempo run first? Also, do you think I should do anything else after the hill reps, besides a cooldown?
dunes runner RE: TRAINING 10/30/2003 3:43PM - in reply to ttc Reply | Return to Index | Report Post
ttc,
How far do you run on your treadmill.
I'm concerned about it heating up if I run too far on it.
ttc RE: TRAINING 10/30/2003 5:49PM - in reply to Mieto Reply | Return to Index | Report Post
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Mieto wrote:
TTC,
Thanks! I am thinking about using a loop that has a 500m hill that is moderately steep. Would you recommend runing a couple miles for warm-up and then doing the hills or do I need to do something else like a tempo run first? Also, do you think I should do anything else after the hill reps, besides a cooldown?
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Mieto,
I would think a warm-up could not hurt. At the same time, I am hardly an expert, but someone who is experimenting and finding things that seem to be helping. My attention to the pre/post training runs could be much better and I would not feel right giving you advice, as I am still learning those answers myself. At the same time, I will answer you on anything I feel my experience will have allowed me to learn and answer.
ttc RE: TRAINING 10/30/2003 6:00PM - in reply to dunes runner Reply | Return to Index | Report Post
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dunes runner wrote:
ttc,
How far do you run on your treadmill.
I'm concerned about it heating up if I run too far on it.
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Dunes,
Right now I am going at about 8 miles, with no problems. On a 1% incline, I have gone significantly further, but each treadmill can be different.
When I visited my parents, they told me to not even run on it, as it was only meant for fast walking paces. This was despite the fact that it had running speeds built into it.
Unfortunately, right now I cannot recall the model/make of my parent's or the normal treadmill (at work) that I run on.
NOTE: My treadmill/incline runs are going great with me, but my lack of hill running ability is almost striking, so for the time being, I feel the need to over-exxagerate in addressing this weakness. Iffff anyone is giving this a shot, just be sure to keep "tabs" on yourself, in that it is not effecting you detrimentally (turnover, etc..). Even though I am ecstatic with how I feel thus far, I am not an authority. Being out of college and not worrying about the seasons, there is plenty of time to experiment on myself.
e RE: TRAINING 10/30/2003 7:16PM - in reply to ttc Reply | Return to Index | Report Post
not to be an ass, but could you talk about this somewhere else? this is supposed to be Mr Cavano's forum.
ttc RE: TRAINING 10/30/2003 7:26PM - in reply to e Reply | Return to Index | Report Post
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e wrote:
not to be an ass, but could you talk about this somewhere else? this is supposed to be Mr Cavano's forum.
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I'm not interfering with anyone's desire to post. In addition, look at the first one on page 3 of this thread.
ttc RE: TRAINING 10/30/2003 7:28PM - in reply to e Reply | Return to Index | Report Post
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e wrote:
not to be an ass, but could you talk about this somewhere else? this is supposed to be Mr Cavano's forum.
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...although, if not for the factors I listed in my previous post, I would agree with you.