Hill Repeats - How steep of a hill?
Fortunately or unfortunately, I live in a rather hilly nieghborhood. So when the plan called for "hill repeats x 8 with 40" of UP and 10" of sprint", I had a lot of choices. Right outside my driveway there is little bump that takes about 1 minute to run up and it avergae about 5% grade. Around the corner from my house there is another little grade that is WAY longer and steeper, but I only went down a few hundred yards. That hill is 7-9% based on my GPS. Today I did 4 repeats on the 4-5% stuff and another 4 more on the 7-9% side. it was actually nice to break it up an kept it a bit fresher.
Question: Which is better? Steeper requiring more plyometrics ( I had to Wikipedia that word) or not as steep which means faster?
Just curious.....
Comments
My question back to the coaches, or the WSMs is, physiologically speaking, what are we trying to achieve with hill workouts that we are unable to do on the flats?
Obviously I know that is hard to run up a hill, but I can also make it hard to run on the flats by simply running faster. So I have to imagine / have always assumed it is more about strengthening specific muscles that are activated / or utilized greater during hill work. Once we understand specifically what muscle groups we are trying to work, and perhaps for what duration we are trying to work them, then we can likely offer better advice on whether higher intensity but shorter reps or longer climbs are better.
Ok, I am back to report that after a nights rest. These hill repeats have left their mark. My glutes are soooo sore. I think it is that long powerful bounding move that got me. Feels like I was doing squats yesterday!
Trevor-
One benefit of uphill running is to increase legspeed without the expense of fast running...(intervals)...uphill running results in improved form (upperbody), improved ankle flexion/glute activation, and faster leg turnover...Uphill running work is primarily about form not speed (ie. how fast your run up the hill)...
it is why most cross country teams kick of the years training with alot of hill work...not because courses are hilly....it get you in shape and good form quicker and with less stress on your body than flat land speed work.
Of course you could always walk the downhills, but I find most of my "hill" work involves longer sustained climbs (of a mile or two) rather than short repeats.
Well yes ok....I was talking primarily of UPhill work...and in most instances they have you coming down very slowly ...but there is DOWNhill work...and it can be effective to a.) learn downhill technique (which most people break too much)....b.) increase leg turnover/stride length...but they usually recommend doing that on short downhill slopes non road...to manage the impact issues.
I think of Uphill form/speedwork is sport/activity specific strenght training for runners
It was fun to watch my son doing the same near my house the first week(s) of XC practice.....they are still doing them but now only like once every other week....good stuff!
Your running form will change depending on the steepness of the hill. Steeper hills are generally more inclined (pun intended) for plyometric type work, while shallower, extended slopes are more for "steady" efforts, I find.
@Dino: Also, somewhat off topic, but this article might interest you: http://runningtimes.com/Print.aspx?articleID=23748
The Arcadia HS (my alma mater!) kids do indeed train on that grass median you reference. The team won XC nationals two years ago with the lowest point total in history. Their coach also used to coach at Caltech many years ago (way before I was there), but the team then sure kicked major ass for a bunch of nerds.