Last week was a hell of a training week. I got food poisoning that took me out Mon-Wed, which I gotta say: never eat fast food. Food prepared by teenagers, under the supervision of teenagers, just ain’t gonna be good times.
I also added in pace runs to increase speed on Saturdays and decreased distance on Sundays to avoid overworking and injury. I’m also doing hill training to increase general leg strength and to also make hills in a race easier. There are incline slopes on trails and certain races that used to murder me (and not even all that big inclines either). After adapting to the uphill climb in my training, I barely even notice these trouble spots.
Incidentally, I don’t do hill intervals, to be specific: I don’t sprint uphill. I don’t even sprint on flat ground. I just pick my medium distance runs and add 3-5 moderate but steady (~1/2 mile) inclines to the distance.
Oh, and I live in Lake Charles. Which begs the question: How does one run uphill in a city that’s mostly at sea-level? The answer is: creatively. So far, I’ve found 3 options that I’ll range between practicality and insanity.
The easiest is with a treadmill. If 6-8 miles on the hamster wheel bugs you, I suggest making good friends with the front desk lady at your gym. I usually run 1-2 miles outside, go into the gym and then wave at my front desk friend without showing ID (I hate carrying stuff on a run), I jump on the treadmill and climb hills for the next few miles, then again cool-down with another outside mile or so. This is the safest and easiest way I’ve come up with.
My other favorite set of hills is parking garages. Usually 4-5 stories of a moderate climb, these allow you to work on both uphill and downhill grades. There’s just those large metal things to consider: cars. For safety’s sake, I recommend sticking to the treadmill. But if ya gotta get outside, there’s some practical considerations to avoid getting run over. Firstly, no headphones, you want to know 100% of your surroundings. Also, pick a time of day where the garage is empty. Memorial Hospital is empty on weekend mornings and Capital One’s garage downtown is clear anytime after 4pm. That being said, run in the empty parking spaces and just plain stay out of where the cars drive. Be very careful with this option.
I also know a runner that claims to do Ironman hill training by running up I-210 bridge. This is the insane option. Drive up that bridge, I challenge you to find a space to run on. Don’t be tempted with this hill, you’ll die.
Monday – Food Poisoning
Tuesday – Food Poisoning
Wednesday – Rest
Thursday – 5 miles with 3 Hills
Friday – Yoga for core and leg strength
Saturday – 3 miles at 8:30min/mile pace
Sunday – 8 miles
Total Mileage – 16 miles
Audiobook – Clive Cussler’s Vahalla Rising
- Bad dude has sank an entire cruiseline, killing a lot of people who just wanted a buffet. Don’t know why yet but Dirk Pitt has a gun now, it’s gonna be ok.