I recently moved from a relatively flat area where a ~10 mile run would have ~150 feet of elevation change to a much more hilly area (basically, in the mountains) where I average ~150 feet of elevation change per mile.
If I was averaging 70 miles per week of "flat" miles at 7:00 pace, what adjustments should I make, if any, to my pace/volume in this new terrain?
great question. mostly you can just go by time instead of distance. so if your 70 mpw took 8 hours, then just do 8 hours of running and call it even. however, with time you can get back to your previous mileage as your body gets stronger and used to hills.
if you have the option to run on dirt, you should opt for that to reduce some pavement pounding, allowing you to handle more volume
Go by equivalent time volume, don't sweat pace or miles so much.
New Hill Runner wrote:
what adjustments should I make, if any, to my pace/volume in this new terrain?
You should adjust your pace obsessive mindset and learn to run by feel.
Your mileage is determined by how soon you want to wear out your current shoes so u can buy a new pair of shoes.
Well at least thats what motivate me to increase my mileage
two things to say. first, there is pretty good formula to realize what a run is worth in the hills. multiply each positive meter of elevation gain by six and add this to the total distance; on the other hand multiply each negative meter of elevation by two and subtract that from the total distance. example: a run on a 10 mile loop with 200m of elevation (pos./neg.) is equal to 10 miles plus 800m, i.e. 10,5 miles (200 x 6 minus 200 x 2= 800, add this to 10 miles). second, all my buddies count the volume, no matter which terrain. even the best one i know logged in a week of 120 miles in the hills, long run of 24 miles with 700m of elevation gain included.
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just go by time dude.
lcl2006 wrote:
just go by time dude.
Not really. 1hour running hills, especially if you have been only running flat surfaces for a long time, is not the same as an hour running flat surfaces. The OP should be more careful than that and "run by feel', especially concerning how he/she is recovering and how he/she changes to this new terrain. "time" could be a recipe for tendon, plantar fascia, knee problems, or others.
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