August 18, 2009 - Hills

You want a good workout? Jog around your neighborhood for 10-15 minutes until you come upon a steep hill that is around 200-400 meters long.

Now, run up it as hard as you can. When you get to the top, put your hands above your head, stretch for a second, then jog back down.

Repeat as many times as you can, or for one sprint longer than you throw up. Time your first run up and try to stay within 10 seconds of that time on each additional run. Focus on form, driving through the pavement and pumping those arms front to back. On the decline, go slow, be careful not to injure yourself due to carelessness.

I had always done a lot of hill workouts, but it wasn't until my friend Francis reminded me of how important they are that I began doing them again. Hill training is one of the best ways to burn fat and build a strong core. It's high intensity keeps your heart rate up, the incline works your core and flexors more so than flat surface running, and you are building explosion strength with each stride. Anyone doing high intensity cardio workouts now and not incorporating hill training should really consider it. Before adding hills, I'd recommend talking to your trainer about different types of hill workouts and how they would fit in your exsisting regimen.

With the race coming up this Sunday, I made it a point to do my high intensity run today. So, I started with a normal warmup, then did the Crossfit WOD, and finished with a 30 minute hill workout. I got my workout in before lunch which has had me focused and very energized since...now if I could only apply this to my lab work!

Warmup:
10 minute jump rope
3 rounds of (with jump rope in between):
8 L Pullups
10 dips
10 pushups

The workout from http://www.crossfit.com was:
Push Press 1-1-1-1-1-1-1 reps.

I did the following:
2 x 135
1 x 145
1 x 155 (fail)
1 x 145
1 x 155 (got it)
1 x 160 (got it, new PR)
1 x 165 (fail)
5 x 135

Then 10 minutes more of jump rope/double-unders, back/side extensions (3 sets), and some more pull ups for good measure.

I then hit the treadmill for my highest intensity run of the week (race on Sunday). I did a 30 minutes interval hill workout that ranged from 4-15% incline and at a pace of 6.0 - 8.0 mph. In the end I finished around 3.5 miles with over 900 vertical feet traversed. Afterward I was beat. I did a quick stretch and a front plank for good measure, then grabbed an apple and hit the showers. Immediately following the workout I enjoyed a lunch of spinach, broccoli and grilled chicken and about 24 oz of water. It's important to get some protein and carbs after you train hard to help your muscles repair themselves.

When I got home from lab around 6:30 PM it was pouring rain but the huskies need some play time. So I threw on my running shoes and some shorts and took them on a 4.25 mile run (32 mins). It was a very comfortable pace and the rain kept all three of us cool. I liked working in 2 30 minute runs today and will do this more in the future.

Sunday is approaching quickly, I need to stay focused on eating well and remaining loose so I go into the race being able to give 110%.

Focus.

Great day so far!

Image from Wikipedia commons: http://en.wikipedia.org/wiki/File:Beinn_dearg_torridon.jpg