I don't look at my watch when I'm racing hills. I mostly just pay attention to effort. I might dial up my effort just a notch higher than when I'm running the flat portions, but ultimately my goal is to sustain the highest effort that allows me not to blow up before I reach the crest of the hill and have enough in me to speed up again after the crest.
There are two types of workouts whenever I do hill repeats. One is just a series of all-out repeats where I just hammer the hills (think VO2 max) to build fitness. When I get closer to race day, I'll try to find longer hills where I can practice steady, even pacing in terms of effort.
There's too many variables to give a % of pace recommendation for hills. Percent grade, wind, competitive situation all play a part. When approaching a hill, get really in touch with your RPE before it starts, then maintain that or push just a little harder. Don't forget to run through the crest of the hill, instead of easing up as the grade starts to come down.
I agree with the above. Instead of a pace for "that" hilll, I instead have mentally conditioned myself to think of hills not as EVIL but as a chance to run with really great form. Short strike, high knees, excellent posture, quick turn over, relaxed hands, etc....if it's a REALLY tough motha, I will walk 20" at the top to catch my breath...
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There are two types of workouts whenever I do hill repeats. One is just a series of all-out repeats where I just hammer the hills (think VO2 max) to build fitness. When I get closer to race day, I'll try to find longer hills where I can practice steady, even pacing in terms of effort.
+1 I also use RPE not pace for hills and give it "a little gas" going up and over hill and glide down the hill quickly but trying to recover.