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RE: ARTHUR LYDIARD OR JACK DANIELS?
As if I haven't said enough...
ronin (did you get this name from Japanese word?):
Use a long (anywhere from 200 up to 800m) relatively steep hill for Steep Hill Running. Shorter (50 to 200m) and more gentle hill for Bounding (you'll know why very quickly!) and shorter yet (30 to 100m) but steeper hill for Springing. If you can get the perfect hill, great. But more often than not, we don't. So we just have to understand what we are trying to do and accomodate with what we've got. One time, when Lydiard was in Japan, a person complained that there's no hill in Tokyo. He pointed out a small hill (about 20m) at a park and said "Use that." I heard that Ron Daws once used a freeway ramp! I'd say parking ramp at a shopping mall is safer. Of course, it's well-known Ron used stairs in a tall building during MN winter.
Trackmasta has the right idea. Use what you've got and be creative. You don't even need to do one particular exercise the entire hill either. If the hill is too long, take a break in the middle and jog about before proceed. As Lydiard told HRE, do what you can within a certain length of time like 20 minutes or 40 minutes or so on. If the hill is short, you'll be doing more repeats.
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