Hill running

ludwig800m wrote:

Borzakowski for example ran 5 to 6x 300m uphill (4% steep) in about 45sec.

ludwig800m wrote:

Yesterday,

I ran 4x 300m uphill with 5min rest in 42,7 sec.What dou

think?

I think you can beat Borz running 800 up 5 percent grade!

Just remember running uphill is not the same as flat.

Uphill is great for doing hard effort training with low impact.

Also you need lots of hard effort training on flat surface as well.

Last year I improved by 30 secs on a 5000 meter uphill run.On the track race was only 10 seconds faster!

This year I am mixing hard runs with flat and uphill.I have to add fast running running on flat surfaces slowly because there is so much more impact force.

One more thing,running uphill gives the advantage to the lighter runner.Very much like the King of the Mountains in cycling.So again fast up the hill is good training but it is not 100 percent related to fast on the flat

dfasdfsd wrote:

All uphill? How did you get back down?

Walk!

A nice low impact long cool down.

The walk down the hill also is a good eccentric workout

Thank you,

Of course I`m running on flat, too. But I could see that my power improved a lot. If I run fast on flat it is possible to have long strides till the finish. Also I do not get tired. The arms work incredible good. Especially short uphill sprints with as short rest (about 45sec) makes you tough and fast in the end. I did 30 repeats of 67m Sprints (10 % Uphill) with 45 sec Rest). After that my gluteus muscle was dead. But in the long term the body get used to it. Later on I could run 20x 200m in 26 sec with 90 sec rest. It was unbelievable.

What about you??

What is your pace for a race 5k or mile.

I am in high school and a couple days ago we did a hill workout, 4x200m about 5% grade and then 4x100m uphill on about a 10-12% grade. I run about 15:50's for 5k at the time, but there were two baseball players on the team who ran like 20:00 for a 5k and beat me on the 10-12% grade. Coincidentally, they had monster calves. I think the first uphill was more than 200m, but I did it in about 35's. I did the 100m in 14's.

ludwig800m wrote:

Later on I could run 20x 200m in 26 sec with 90 sec rest. It was unbelievable. What about you??

Wow! 20 x 200m in 26 w/ 90 sec. rest? That's amazing! Are you Nils Schumann?

Yesterday,

four km in 11:40min

either this guy is a troll or he's some elite runner

I am happy to get more information about your hill running..; sorry but I am not a troll, I worked really hard to run those times. Not only running, I also optimized my regeneration, during the first 20min after running I took carbohydrates and in particular proteines to rebuild my muscles. The first two hours after running are the most important ones for the regeneration. I also took aminoacidaemias three times a day and especially after hard work outs. Mark Verstegen your fitness god, also recommends cold showers after hard work outs to get the blood into the muscles that thy receive their needed nutrients. It is not only running! If you do those things you fell much better the next day and you are able to run fast again.

Please tell me your experiences about all that...

am i the only who thinks this guy is kidding? i mean seriously:... yesterday i ran 6 x 280m at 39.782 seconds with a 4.3% incline - how fast is my marathon?

dk46 wrote:

am i the only who thinks this guy is kidding? i mean seriously:... yesterday i ran 6 x 280m at 39.782 seconds with a 4.3% incline - how fast is my marathon?

Ludwig was the Bavarian king who was mad. Ludwig woher kommen Sie? aus Bayern? Für welchen Club laufen Sie?

Just tell me your experiences...

Steven Ludwig? Former D2 runner?

No, I am not Steven, sorry. Is there anyboy who runs often uphill and can tell his experiences...

I thought this thread was about Tyler Hill running from Arkansas. But hills are important so keep it going.

Look at page 261 in "middle distance running" by Peter Coe. He says 4 percent grade and a pace of 3:44min/km is equivalent to a pace of 3:06min/km. The reason is that you need a lot more power if you run uphill.

Please tell me your experiences about any hill sessions, thanks.