Workouts
Cross Training
Long Hill Repeats
Long hill repeats should be 90 seconds to about 3 minutes per hill. The are run mostly aerobic over moderatly steep terrain and are a key tool in strength building and endurance.Example 1: Repeats
8 x 3:00 repeats with 4-5 minute run backs.Sample hills are Ravenwood, Syringa, Gas Line trail at top of Ravenwood.
Example 2: Mixed run over hilly course
Run a hilly course with long uphills and downhills mixed throughout. When you reach the bottom of a hill, try to keep the same cadence (leg tempo) as you enter the hill and hold it through the top of the hill. Hills should last in duration from 1 1/2 minutes to about 3 minutes.Example 3: Mixed loop
Run to Pinecrest from HS. Stretch, drills, accelerations Run 4 loops, concentrating on form at a hard pace on the uphills and downhillOR
Run to the bottom of the trail at the edge of the cemetary. Run the hill hard to the top, then run along the road at the top of the cemetary until you reach Pinecrest. Run in the grass to the bottom of the hill practicing proper downhill technique.
next 5 days
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inspirations
It is not the critic who counts, nor the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows great enthusiasms, great devotions; who spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat.
- Theodore Roosevelt
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