Not short hill sprints, but long tempo hills.
Not short hill sprints, but long tempo hills.
Of course.
Without question - especially if you are injury prone.
Especially if you are going to run courses with long uphills.
Very much so. Last spring my longest hill session was 16x400 up a hill in trainers. Also did 4-5 mile tempos on a hill loop. Ended up running 15:09 5k in the spring down from 15:34 in the fall after only touching the track twice for tune up stuff. Hills are great for learning how to run by effort.
A classic worth repeating.
Here it is, the 1988 story that Steve Dinatale told about his bartending days at Guido's, a campus bar near the University of Oregon owned by Don Scarpelli. It is the day that Henry Rono revealed the secret to running.
As Rono sat at the bar nursing a cold one, The Dina started a conversation about Salazar and training, and he kept the beers flowing freely, figuring it was truth serum so that he could extract the secrets of running from five-time world-record holder Henry Rono. Finally, sitting on a barstool, Henry opened up, and the conversation went something like this:
"Tooooz-day... Sal-luh-zahhh.... trrraack," said Rono, shaking his head "no."
"Tourrrz-day.... Sal-luh-zahhh.... trrraack," again shaking his head no.
"Saaa-tuhh-day.... Sal-luh-zahhh.... trrraack," emphatically shaking his head no.
Dina listened intently.
"Dee Heeeeel!" shouted Rono, with his arm extended straight and pointing uphill.
The Dina figured he was privy to a rare inside glimpse into the training that made Rono a legend, leaned forward at the bar intent on finally coaxing out the name and location of the secret incline.
"Henry, what hill?" he asked earnestly.
"Steve," Henry waved his arms maniacally, ..... "ANY HEEEEEEEL!"
Yes, immensely. I improved a ton living and training over hills, but moved to a flat area for work after college. Despite training as well as I did in college (no less mileage or fewer runs), I can't improve like I did when I had undulating terrain to run on. If you live somewhere flat, try to move.
Yes. So has stretching, easy runs and a paleo diet.
The long tempo hill run helped me tremendously early on in terms of my flatlander speed but it does not seem to help me much anymore. I still do it to keep my hill running chops.
YES! People really underestimate hills. The summer before my last year in college I did an 8 mile uphill run (a tempo by nature). This gets you in shape, as a lean mean machine fast.
The turn over is not there, but add it strides to your fast runs and you will be golden.
How fast were you running the 400s and how much rest?What pace were you averaging for the 4-5 mile runs?
Forcerunner wrote:
Very much so. Last spring my longest hill session was 16x400 up a hill in trainers. Also did 4-5 mile tempos on a hill loop. Ended up running 15:09 5k in the spring down from 15:34 in the fall after only touching the track twice for tune up stuff. Hills are great for learning how to run by effort.
Yes it has helped but there's a technique to it. As you ascend make sure that you swing your arms in concert as if you were skiing. This technique will help propel you and move you uphill faster than if you were to swing your arms one at a time as you would normally do. This is very important. Try it. The difference will be instantaneous.
mountaingoatgirl wrote:
YES! People really underestimate hills. The summer before my last year in college I did an 8 mile uphill run (a tempo by nature). This gets you in shape, as a lean mean machine fast.
The turn over is not there, but add it strides to your fast runs and you will be golden.
Was it on the mountain goat trail, by chance?
good art wrote:
Not short hill sprints, but long tempo hills.
Yes.
It was in the hills of the bay area. why?
a lil bit wrote:
The long tempo hill run helped me tremendously early on in terms of my flatlander speed but it does not seem to help me much anymore. I still do it to keep my hill running chops.
Flatlander, chops - do you speak like that in real life!
Just look at seb Coe. He lived in an area when he was young where everywhere he ran was uphill. Uphill running just works.
True story!
too far east wrote:
Yes, immensely. I improved a ton living and training over hills, but moved to a flat area for work after college. Despite training as well as I did in college (no less mileage or fewer runs), I can't improve like I did when I had undulating terrain to run on. If you live somewhere flat, try to move.
True Story!
ESPN Classics wrote:
A classic worth repeating.
Here it is, the 1988 story that Steve Dinatale told about his bartending days at Guido's, a campus bar near the University of Oregon owned by Don Scarpelli. It is the day that Henry Rono revealed the secret to running.
As Rono sat at the bar nursing a cold one, The Dina started a conversation about Salazar and training, and he kept the beers flowing freely, figuring it was truth serum so that he could extract the secrets of running from five-time world-record holder Henry Rono. Finally, sitting on a barstool, Henry opened up, and the conversation went something like this:
"Tooooz-day... Sal-luh-zahhh.... trrraack," said Rono, shaking his head "no."
"Tourrrz-day.... Sal-luh-zahhh.... trrraack," again shaking his head no.
"Saaa-tuhh-day.... Sal-luh-zahhh.... trrraack," emphatically shaking his head no.
Dina listened intently.
"Dee Heeeeel!" shouted Rono, with his arm extended straight and pointing uphill.
The Dina figured he was privy to a rare inside glimpse into the training that made Rono a legend, leaned forward at the bar intent on finally coaxing out the name and location of the secret incline.
"Henry, what hill?" he asked earnestly.
"Steve," Henry waved his arms maniacally, ..... "ANY HEEEEEEEL!"
Whoops, replied to wrong post!