Hill training has been going great! I’m feeling super speedy on flats, I’m hoping to stick to once a week hills as I train for a few races this year. Let me tell you though, hill training sucks and I have puked before! Haha, yes it’s true. But like they say, nothing worth doing is ever easy! Right?! In the past when I’ve consistently been a part of running clinics and training programs that involved hills and sprints, I ran my fastest races. You really don’t have to run long, or even that often to see results.
Right now, the plan is to run 3 x per week: 1 x hills, 1 x speed/tempo and 1 x long and slow. I’ve tried to maintain 4 or 5 day a week running programs in the past and I never stick to them. I prefer yoga and weight-lifting to running, so I don’t want to make it a huge priority or time commitment. But I’ve signed up for an 8km, a 10km and a half-marathon so far this year, and there is no better motivation than that! I used to run in a lot of races, as well as compete in triathlon and I really miss it! I want to get back into participating in races, it’s so much run, great motivation and gives you something to work toward.
So far, I’ve registered for these 3 races:
Spring Run-Off 8k, March 24th/2013 Goal Time: 38 Minutes
Vancouver Sun-Run, April 21st/2013 Goal Time: 45 Minutes
Scotiabank Half-Marathon, June 23rd/2013 Goal Time: 1 Hour 55 Minutes
I may be totally unrealistic in these goals right now, but I’m still going to strive towards them. I was running at that speed 8 years ago, I can get back there right?! I don’t think I’m too far off, I can complete 6.5 km in 30 minutes. If I can maintain that pace for another 1.5 km I’ll hit my 38 minute 8k. Much easier said than done! Especially when that’s on a treadmill with no wind, hills or people!
Here is today’s treadmill hill workout. I ran at 6.5 mph most of the way and finished the last 2 minutes at 8 mph. After the first hill, I thought the 6.5 mph was going to be to easy, but I’m glad I stayed at that pace because it got a lot harder. The transition from the second to third hill is a tough one, there isn’t much time to recover so just push through and keep going!
Here are my results today. These treadmills don’t display elevation gain, but you can see from the calories I was working hard!
About an hour before my workout I ate a pre-run snack of green tea, dates and almonds. After my run I had 1 serving of North Coast Naturals Raw Hemp Smoothie in Natural Chocolate.
Some of my other goals for my running life right now are to warm-up and cool-down properly and spend more time stretching. There is nothing worse than having all the motivation in the world and an injury to hold you back.
Let me know how you make out with this workout! Go at your own pace but try to push yourself!
Are you training for any races this year?
xo – Deryn