Tues. GF Hill Repeat WKO Questions
Starting the GF plan this week and in reviewing the plan, I have a couple of questions...
1) is there a reco on timing the Tuesday bike and run wkos? Should they be done as a brick, run first or separately?
2) can u do hill bounding on a treadmill, without killing yourself? If not (or if I'm just to skeered to attempt it) what would be a good treadmill substitute until I have enough daylight to do the wko in "the real world"?
1) is there a reco on timing the Tuesday bike and run wkos? Should they be done as a brick, run first or separately?
2) can u do hill bounding on a treadmill, without killing yourself? If not (or if I'm just to skeered to attempt it) what would be a good treadmill substitute until I have enough daylight to do the wko in "the real world"?
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+1. I think one major benefit of the bounding is that it is like a drill. The two things being drilled ... high knee lift and spring from the calf muscles. I have found that simply doing "high knee lift running in place" has the same effect. Try this: stand in front of a mirror. Take 30 steps (30 x R+L leg) lifting your knees to waist level each time, landing on your toes, and also pumping your arms, at a brisk pace. Rest an equal amount of time, start with 4 sets.
The one thing this doesn't do is add in the 10 seconds of sprinting at the end of the bounding.
(2) x2 re Al's version of hill bounding. That man just saved you from becoming an animated GIF that lasted until the end of time (or YouTube). No worries on the sprint portion of it....
I'm just finishing up the Adv. GF Run plan. I've been doing all my workouts on the treadmill due to ice and snow in NJ.
You have to be really careful with the bounding and then the sprint on the treadmill as they state in the plan. Warm up, set speed at less than Z1 with incline at 2% so I wouldn't end up falling off and can stay on my toes while doing the bounding. After that I would decrease incline to 2% then kick the treadmill speed up to Z5. Sprint, then ramp back down to Z1 for 1-2 minute recover and repeat.
With me doing this sequence it worked pretty well but it is a rather complicated series of button pushes. Although, once you get the pattern down and can reproduce it quickly it works pretty well. In most cases I would sprint up to 20 to 25 seconds.
A tough workout for only 45 minutes. I was usually soaked 10 minutes into the bounding.
Coach P actually has a nice page demonstrating the technique. http://www.patrickjohnmccrann.com/blog/project/tip-3-hill-bounding
I may have been using a higher knee then what is demonstrated with his video, but 8 repeats of 50 seconds of bounding up a 5% grade followed by a 10 second sprint will make you sweat. I was never blasted when finished, but it is still a good workout.