I can hear the rain outside. I want to just curl up in bed with a cup of tea and a good read.
The good thing is, I already did my workout early this morning. Oblivious of the impending rain I ventured out early to be greeted by winds and a very grey sky that shed a few rain tears as I ran, but nothing too scary at the time. I also followed with an upper body workout, so I am fully ready for a day of rest tomorrow. 🙂
Yesterday after I talked about my hill training on a treadmill (the park hills are too far away to just go for hill training, so I use the treadmill instead). As promised to myself I did the Hill Blaster Workout. Here is what I was supposed to do:
Warm up for 10 to 15 minutes. Set the treadmill at 10 to 12 percent elevation, or the highest elevation available on your treadmill. Run for 1/10th of a mile at a strong but maintainable pace. You should run at a pace that you can maintain for the entire workout, not just one repetition. You should not feel exhausted after one or two repetitions. If you are excessively fatigued, slow down your pace. After running for 1/10th of a mile, decrease the elevation to 2 percent and decrease your speed to an easy pace for one minute of recovery. Then increase the elevation back to 12 percent for another 1/10th of a mile before decreasing again to 2 percent for one minute of recovery. Keep up this pattern of 1/10th of a mile at 12 percent elevation/ one minute at 2 percent elevation for 3 to 10 repetitions. For your first workout, stop at 3 repetitions. Gradually increase the number of repetitions as you progress through your training program.
Easy-peasy, right? I managed 3 repeats at 10% incline and my heart was racing. I thought after practicing rolling hills for much longer distances with up to 8% incline, I’d be somewhat prepared. But maybe not. I looked at the Edinburgh Rock ‘n Roll Half Marathon elevation chart. It’s not looking too scary, but yeah it is. I think I am going to add a second weekly hill workout to my routine.
How do you prepare for hills?