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Uphill running @ certain pace

zwubazwuba
in General Training Discussions

Ever since I've never had a clear understanding of workouts like this:

" Accumulate 14' of Hills at 2% to 4% grade @ MP/Z2/Steady ...  Hill running indoors will require treadmill access and pacing adjustments. "

I understand that I should collect a total of 14' of uphill running during that workout.

For the pacing portion I'm still very unclear if I should use my calculated MP pace or some kind of GAP (Grade adjusted pace)?



I've tried to use plain MP 2-3x and I miserably failed with my HR going through the roof.

Comments

  • Brad MarcusBrad Marcus
    Stefan- I think by the recent move to HR run pacing at EN, this is what they have in mind for hills too....At least that's what I've been trying to do. For me, easier said than done...I still spike the HR!
  • Al TruscottAl Truscott
    Ive always done intervals like that using RPE/HR rather than pace. 14' @ MP *pace* up a 3% grade would be like a two mile interval @ TP., in terms of effort and impact on our body. Not the thing one needs to do except once a week in the regular interval session.
  • morpheusmorpheus

    Yep, I've converted to HR as my main limiter on most of my runs. So, zn 2 on the sched gets zn 2 HR/RPE instead of pace.



    If I have pace work scheduled for the day (say, 3x 1mi @ TP), I use pace and don't even look at HR.

    EDIT: However, I do most of my pace intervals either on a track or on a treadmill to avoid the Hill Variable when trying to hold a particular pace.

    Basically, Pace on Pace Days but HR as prescribed on all others.

    It takes time to accept that it's ok to 'post' slower runs on Strava or GC or TP when it's a HR run.  Once I quit caring about what it may 'look' like in the the virtual log world, I started enjoying running at the safer HR zones much, much more.



    at least, this is where I'm at right now.

  • Mark MaurerMark Maurer
    2X what everyone else is saying. I don't look at pace much anymore unless I'm on a flat or relatively flat course, otherwise just HR and RPE.
  • drjohnson08drjohnson08
    Stefan, the last 2 summers my MP has been supposedly around 6:45/mile (4:12/km) and I find it practically impossible to hit MP running up anything but the smallest hills unless I am really recovered and feeling fresh. Even when I can hit that pace over hills it takes a lot out of my legs and affects my downstream workouts.
  • zwubazwuba
    Great answers thx!!
    Doug as you speed is almost the same as mine I feel exactly the same -> MP uphill is just not going to happen!
    I did some tests to apply my Marathon-Pace-Power (the power necessary to run my MP in flat terrain) on some minor hills around and this just felt right!
    I just need to find a longer hill to run here ...
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