Showing posts with label hills/wind. Show all posts
Showing posts with label hills/wind. Show all posts

Saturday, March 24, 2007

Another session of running hills

I ran repeats up and down the big hill that I ran last week. It seemed like I had more strength this week, but I can't really tell. I did four repeats. I also ran that hill, and one other big hill on my 2-hour run on Wednesday. As I did last week, I ran a comfortable mile before and after to warm up and cool down.

Saturday, March 17, 2007

I felt great during hill repeats

In my past posts, I've mentioned a big hill that I run on my longer runs. Today, I used that hill for my hill workout. I ran 5 repeats of the hill, running both up and down the hill, about 1/4 mile each way. I walked for a couple of minutes after each run for recovery. I was able to run up and down the hill each time at my comfortable pace without stopping. However, my last downhill run was at a faster pace since I felt pretty good.

I ran a mile before and after the repeats to warm up and cool down, respectively.

Today is another beautiful day!

Wednesday, March 14, 2007

A great two-hour run with hill training

I enjoyed my two-hour run today. I usually only encounter the first of the two big hills that I encounter on my 2 1/2 hour run. But, since the tunnel under 106th South is flooded, I'm starting my run 1.7 miles further south, and this means that I encountered both big hills. I did pretty good on the hills. I just tried to maintain my comfortable pace, and I think I did do that.

My urine when I got home was a darker color than I would like, so I need to drink more water. Today I drank about 30 ounces. The temperature was in the mid 70s (F).

My running plan for Saturday

On Saturday I want to do hill repeats on the lower portion of the first big hill. That portion is about 1/4 mile long and not awfully steep. I should be able to do 4 or 5 repeats, both up and down with a minute of jogging at the bottom for recovery.

Monday, March 12, 2007

I did one lap of a big hill today

I normally don't run hills on my Monday and Tuesday rest runs. However, because the tunnels under 106 South and 126 South are flooded, I'm running a shorter path back and forth. Since I'll be running hills on Saturday, I decided to run today the big hill that I run on Wednesday. I did pretty good going up. I could have made it to the top, but I stopped about 200 feet short of the top and walked the rest of the way.

After walking around for a couple of minutes to recover form the uphill run, I ran 1/4 mile down the hill. I felt pretty good going down, and I went down at a faster pace than the pace I was using today. This is important training, because the Salt Lake City half-marathon has a steep downhill stretch that is about 0.6 miles long, followed by a 0.8 mile stretch that is also downhill but not as steep. The two stretches, combined, will take the racers from 27th East to 14th East via 21st South. I want to be ready for that downhill run! Downhills are hard on ones legs.

Wednesday, November 22, 2006

Had a great 2-hour run

I ran for two hours on the Jordan River Parkway. I still had to run against a headwind, but it wasn't as strong as it was yesterday and Monday. I slowed down on the way out so I would be running at my comfortable pace, and I ran faster on the way back for the same reason. My pace varied from about 11:30 to 12:30. I had two e-Gel, one at the beginning of the run and one at the turn-around point.

My wakeup HR was 48. The temperature was 57 (F) when I left and about 60 (F) when I returned. The sky was cloudy with just a bit of sun breaking through. A great day for this late in the fall.

Monday, November 20, 2006

Had a brisk headwind, and I slowed down

My resting HR was 46, and I felt pretty good before the run but not quite as good during and after the run. I think I was still recovering from my long run on Saturday.

I ran an hour rest run. There was a 10-15 mph headwind, and I slowed down and ran at my comfortable pace. My first mile was 12:10. I decided that with the headwind and resulting slower pace, I would make this a "pick up litter" run, and I got quite a bit of litter that had blown in with the wind.

On the way back, the wind was a tailwind, and I ran faster at my comfortable pace. My last two miles were 11:40 and 11:50.

Running against the wind takes extra energy, and that can tire a person out. I prefer to slow down, such that I use about the same amount of energy, and thus conserve my energy for the latter part of the run when I'm getting tired.

Wednesday, November 15, 2006

Running against a headwind

A lot of people have difficulty running against headwinds. They have problems, because they try to maintain their no-wind pace. To be successful as runners, we must be flexible such that we adjust our training to meet the problems we encounter.

We may leave home not expecting a headwind, but as soon as we discover there is a headwind, we should adjust our training accordingly. Headwinds are like hills. They try to push us backwards. It takes energy to overcome the headwind and make progress in the other direction. Thus, unless we have a lot of energy to spare, we can't expect to run at the no-wind pace. The common-sense thing is to slow down and not waste a lot of energy fighting the wind. During the first half of the run, I did slow down, and I felt comfortable while I ran against the wind. I wasn't frustrated because of the wind. I just accepted it and adjusted my pace accordingly. Similarly, on the way back, the wind was now a tailwind, and I felt comfortable even though I was going about 30 seconds faster.