Today I was in the mood to talk about Hills….yay get pumped 🙂
I completely forgot about a hill I found last year here in Bloomington, IN that is well away from the hustle and bustle of campus. In fact, it is mostly an isolated stretch of road that sees only neighborhood resident traffic.
In other words… it is the PERFECT place for a great hill workout.
I headed over there last Friday night ((and again yesterday night)) for an evening hill repeat workout. It was 7pm, I wanted to get my sweat on, but was not up for a regular run.
I was greeted with a gift when I drove over there Friday for the first time since last year– there was construction being done on Lake Griffy (something with the dam..??) so a huge stretch of the road was closed off to traffic. Score! While cars were not able to come within a 1 mile stretch of the hill… runners were easily able to dance around and over the barriers! If you really don’t want me to run on a stretch of road… you gotta find something more than a sign, fence, and cement guard rail to prevent me from entering.
At 7pm on a Friday, there were zero construction workers. So no cars, no people… it was dead silent. Just me and this BEAST of a hill. Lets talk about that Hill….
First of all, it is MUCH steeper and longer than I remember. Seriously, I was afraid of falling down it while I was jogging to the bottom… it is a looooong hill. And it is so steep that from the top it looks more like a cliff with a drop off. No joke.
Secretly Love it.
I kept it short and simple on FRIDAY:
7 x 1 min sprints up the hill (even though hill was longer than 1 min worth)
Recovery in between of jogging down.
Boom. Done. Legs dead.
SUNDAY hill workout (a bit longer):
19.00 min warm up
7 x 1 FULL HILL (all the way to to the top, not just 1 min sprint like Friday)
19.00 min cool down
Friday’s sprints were very different from my Sunday long, steady haul up the entire hill. I really like both work out lots!!
**And side note: I ran in a sports bra 🙂 Then again… there was not a soul around. Does that still count as being “brave” about it? I think it certainly does! ((read my sports bra posts HERE and HERE))
They were quick workouts, but effective ones,…and I came home and immediately started researching the benefits of hills.
Here is a great article from Running Times— “Short+Steep+Swift=Strength”
And another one from Runners World— “Study: All Hill Repeats Improve 5k Performance”
And another from USA Triathlete— “3 Hill Running Workouts For Triathletes”
In summary? Hill running is just as good for us as we think it is. It is hard… it burns… and it is effective. Do them. Conquer them. OWN them.
Have a great and fabulous day guys!
Do you have a favorite hill?
How do you make your tuna salad? My recipe needs a revamp I think…