Darn! There are hills in Edinburgh!

I can hear the rain outside. I want to just curl up in bed with a cup of tea and a good read.

The good thing is, I already did my workout early this morning. Oblivious of the impending rain I ventured out early to be greeted by winds and a very grey sky that shed a few rain tears as I ran, but nothing too scary at the time. I also followed with an upper body workout, so I am fully ready for a day of rest tomorrow. πŸ™‚

Yesterday after I talked about my hill training on a treadmill (the park hills are too far away to just go for hill training, so I use the treadmill instead). As promised to myself I did the Hill Blaster Workout. Here is what I was supposed to do:

Warm up for 10 to 15 minutes. Set the treadmill at 10 to 12 percent elevation, or the highest elevation available on your treadmill. Run for 1/10th of a mile at a strong but maintainable pace. You should run at a pace that you can maintain for the entire workout, not just one repetition. You should not feel exhausted after one or two repetitions. If you are excessively fatigued, slow down your pace. After running for 1/10th of a mile, decrease the elevation to 2 percent and decrease your speed to an easy pace for one minute of recovery. Then increase the elevation back to 12 percent for another 1/10th of a mile before decreasing again to 2 percent for one minute of recovery. Keep up this pattern of 1/10th of a mile at 12 percent elevation/ one minute at 2 percent elevation for 3 to 10 repetitions. For your first workout, stop at 3 repetitions. Gradually increase the number of repetitions as you progress through your training program.

Easy-peasy, right? I managed 3 repeats at 10% incline and my heart was racing. I thought after practicing rolling hills for much longer distances with up to 8% incline, I’d be somewhat prepared. But maybe not. I looked at the Edinburgh Rock ‘n Roll Half Marathon elevation chart. It’s not looking too scary, but yeah it is. I think I am going to add a second weekly hill workout to my routine.

How do you prepare for hills?


~ by tatjana.k on March 7, 2012.

12 Responses to “Darn! There are hills in Edinburgh!”

  1. I tried your hill your hill workout! I don’t have many hills in my area either, so I usually only get to tackle them on long runs. It was tough – I also only made it to a 10% incline. This may sound like a silly question, but did you do anything to avoid manually changing the speed/incline constantly? It takes about 20 seconds of me holding down the incline button to get from 2% to 10%. How annoying!

    • I have to manually change the incline, too. It’s not too bad on the treadmill that I use. But you are right, I wish there was a “jump incline” button.

  2. Yeah, Edinburgh is pretty hilly. I did the Bupa 10k in October (I think) last year, and it’s the first run I did after my operations where I thought ‘right, I’m back to fitness’. Ha ha ha. How wrong I was! Hills are brutal. Training for them is probably wise! πŸ™‚

    • The EMF race I did last year is considered a fast race, a PR course indeed. You did a better pick there. πŸ™‚ However, I am going to master those RnR course hills!!

  3. Ran in the cold rain tonight… it’s wonderful… although that sounds crazy!

    • Good for you! I have run through a few showers and occasionally I enjoyed them, too. But don’t tell people, they think I am crazy already… πŸ˜‰

  4. I (fortunately or not) live in a very hilly area. I can not run from home without encountering hills, even on a three mile run. So hills have become a part of me, it does make my run stronger. There have been times when I have driven 25 miles to run a 10 mile long run in a flat area!

  5. You’re doing it! Train for hills by running hills. Where I live, everything is either uphill or downhill, so it’s unavoidable for me, I still make it an intentional part of my training to do the steepest, or hilliest routes at least once a week. The great thing about running uphill is that eventually you get to run down. Remember to enjoy the downhills!

    • Thanks. Yes, I do like the downhills. Preferably after the uphill. Last long run I did, we started off running the first 3 miles downhill until I realized that – dang, we have to run all the way up again…

  6. Glad that I wasn’t the only one who saw that elevation map and freaked out! At least the finish is downhill!! πŸ™‚

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