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Running at pace on hilly terrain

I live and train in Golden, CO which is very hilly....either up or down....very little flat running or riding.  If I am to be running intervals at threshold pace, some of them will be too easy or too difficult depending on the %grade. To get the most out of my OS workouts, would it be advisable for me to do my run training on the treadmill?

Comments

  • You can certainly do certain runs on the treadmill if you want to hit certain numbers.  Not sure really how important it is though.  Chances are that your races will not be flat either.  You can certainly get a good feel how hard you are running when going up and down hills and work that into the program.  I like hilly routes and will often try to place my intervals in sections that make the most sense. 

  •  No expert here, but read a few books that include that subject. In short, yes, treadmill can be an excellent tool for that. Keep in mind that you should raise it to a 1-2% incline and have at it.

    This is from Daniels book and few others. If the intention is to work at Maximum Lactate Steady State, than a flat course is desired as it allows you to measure intensity correctly. Going up a hill you are likely to slow down to maintain sub or at threshold effort, pace slows down, going downhill opposite happens. It is usually this way that it turns out, you blow the lead uphill going into Z5 and than not accelerating enough downhill as you are recovering from over exerting uphill. So, anyway flat course, no wind allows you to hold steady pace at threshold.

    Hilly runs have their place in one's program for sure, but in my humble opinion not to be executed or labeled as steady state.

    I run into the same problem as I travel every other week all over the country, many times in Colorado, Utah.......I just grind my teeth when it falls in my schedule. I have dodged dreadmill, but now do it every now and than when I cannot have the conditions conducive to meet the objective of the workout.

     

  • As chris mentioned, hills are your running friend. An 8:00/mile uphill slog is worth a 7:00/mile effort on the flats no doubt. Do your best to time the intervals running up the hills, or head for the treadmill should all else fail.
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