The Running Thread - 2016

[LSUlakes]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

ATTQOTD: We don't have many hills in South Louisiana. On my weekend runs I have a few options, but they are about equal to the height of running over an overpass (some of them actually are overpasses). I find running on hills to be extremely difficult, but realize they are also beneficial. When I was training for Boston, I did a couple of long runs that I had to drive a hour to get to because the location had many hills. The other option is the treadmill. The problem I have with the treadmill is I feel like the thing is going to fall apart if I set the incline to high. Probably just a lower end model, but it gets the job done.

 

[Anisum]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

My town has one section of hills that exists so that the freight train can roll through on an overpass without disturbing traffic underneath. I live off of one of the streets closest to the overpass and with two ways home, one of which provides at least two hills and a valley so I usually take the one with the hills. They can't be much higher than running an overpass but they are much steeper. I haven't had a race they haven't prepared me well for yet but if I was running in someplace like Boston I might look into bigger hills.

 

[Miranda]

ATTQOTD: I live in a fairly hilly city, so all of my routes have some hills. Plus there are 2 rivers that I manage to criss cross a bunch on my routes, so in addition to just normal hills, every time I cross one of the rivers, there's a valley to run into and out of. When I was training for Tink last year, I was just getting back into running after 20 years off, and I just wanted to make it through my long runs, so I would walk up anything that even remotely looked like a hill to save my energy. Once Tink was over, I started sticking to my intervals (90/30). If the hill is in the 90s part, then I run it. I don't do any specific hill training (yet?) but if I need to I have a lot of options even just here in town where I can go and run hill repeats.

I took this screenshot for another purpose last weekend, but here's a good example of what a run usually looks like for me here in town.

 

[Diskidatheart]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

Living in Pittsburgh, I don't have much of a choice but to run hills on every run. There are times when the weather is good that I will run on a path that is flat, just to take a break. I also implement hill repeats in my training plans. I have a .25 mile hill near my house that is pretty steep and it gets steeper as you get closer to the top. Running up that hill 6 or 7 times builds strength (although I feel like I'm going to die by the 5th time up it).

 

[FFigawi]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

I don't live in a place where I can run on hills, so I use a treadmill. On a regular basis, my coach has me do hill repeats (3-5 times) on the treadmill of 3-4 minutes at 5k pace. I will also set the machine to the "random hills" setting once in a while during one of my other runs. Hill training is very important for building strength and endurance, two things all runners need, especially at the end of a long race. When I lived elsewhere in the past, I ran on any hill I could find during my daily runs as well as for hill repeats. They're not easy, but as long as you lean slightly forward and keep your cadence the same (your speed/pace will naturally drop), you can power through them. Think of being quick with your turnover and light on your toes.

 

[Waiting2goback]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

ATTQOTD: We don't have many hills in South Louisiana. On my weekend runs I have a few options, but they are about equal to the height of running over an overpass (some of them actually are overpasses). I find running on hills to be extremely difficult, but realize they are also beneficial. When I was training for Boston, I did a couple of long runs that I had to drive a hour to get to because the location had many hills. The other option is the treadmill. The problem I have with the treadmill is I feel like the thing is going to fall apart if I set the incline to high. Probably just a lower end model, but it gets the job done.

As I said last week I live near a lake so the roads right around that are pretty flat but when I go down to the other part of the lake I can either go straight to the lake or take a left and up that route are tons of hills. It is about 5-6 miles if all lengths and angles so once a week I will just run up there and get my miles in. Actually, my 7/3 race is a very hilly course so I will probably be spending more time on this route in the next couple of months.

I took my friend who ran the marathon with me on this route as part of a 15 mile long run in December. He used to think his route was hilly until we hit this at mile 10ish of 15. It was a cruel joke but hey I was getting him ready for his first marathon.

 

[BuckeyeBama]

Parking garages and treadmill inclines. Pretty much the same way they trained for Comrades and other mountainous races. The nice thing about these kinds of races is you can set the incline to match the terrain you'll on and power walk to your heart's content.

Yeah, I don't do treadmills, hence the steps for me. I would rather skip a race than sign up for one that would require me to train regularly on a treadmill.

 

[ZellyB]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

ATTQOTD: We live in the foothills of the Ozark "mountains". Plenty of hills. Our normal mid-week run has a few hills on them. Nothing too crazy, but good solid training hills. Our long runs are often through a neighborhood that is also somewhat hilly (and also is part of our local marathon course), so we run that routinely too. So, generally we get decent hill training. We really need to get back to doing some hill repeats this year, but haven't yet. During the summer, we also sometimes meet up with some friends to do some step training. There's a multi-level parking garage at the local college that we meet at and run the stairs. I found that really helped me a lot on running hills.

 

[DopeyBadger]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

ATTQOTD: We don't have many hills in South Louisiana. On my weekend runs I have a few options, but they are about equal to the height of running over an overpass (some of them actually are overpasses). I find running on hills to be extremely difficult, but realize they are also beneficial. When I was training for Boston, I did a couple of long runs that I had to drive a hour to get to because the location had many hills. The other option is the treadmill. The problem I have with the treadmill is I feel like the thing is going to fall apart if I set the incline to high. Probably just a lower end model, but it gets the job done.

Other than speed work (which I do on a flat 0.66 mile loop), I incorporate hills into every run I do. I've got 6 hills I do continuously every 3 miles. None of them are particularly long but have some good slopes to them.

0.15 miles @ 3.5% grade
0.3 miles @ 2.7% grade
0.14 miles @ 4.5% grade
0.1 miles @ 7.6% grade
0.35 miles @ 2.3% grade
0.2 miles @ 6.7% grade

The one in town that is mile 10 of the half marathon is 0.12 miles @ 12.6% grade. I don't get to train on that one often, but when I do "Yikes!"

If anyone is interested in getting a good estimate (not perfect), check out http://www.mappedometer.com and then convert the miles distance into feet. Divide the incline (rise) by the distance (run) both in feet to calculate grade increase.

 

[BuckeyeBama]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

I live in an area with no flat options, so hills are a part of my daily running routine. You get used to them. I now enjoy the hills and feel as relaxed running up hills as down. But, even with the hills in our area, I still mix in a few hill repeat workouts each month. Those hill repeats are done at a much higher effort level and have a totally different purpose than my standard runs.

 

[FFigawi]

Yeah, I don't do treadmills, hence the steps for me. I would rather skip a race than sign up for one that would require me to train regularly on a treadmill.

I guess you won't be coming to visit me in Erbil then. We've got a choice of a parking lot or a treadmill, neither of which are all that enticing.

 

[Disneyland_emily]

My neighborhood has a decent incline but there are not many HILLS in florida..

 

[dis_or_dat]

ATTQOTD: Wow, so impressed with those who regularly run hills! My usual run is pretty flat although there is one hill that I thought was a big deal. I asked if it was enough for the half I was training for and my friend laughed.

 

[BuckeyeBama]

I guess you won't be coming to visit me in Erbil then. We've got a choice of a parking lot or a treadmill, neither of which are all that enticing.

I have to travel to places without outdoor running options. I hate those trips. I guess that I would learn to deal with a treadmill if I had no other choice, but I don't want to think about it.

 

[BuckeyeBama]

ATTQOTD: Wow, so impressed with those who regularly run hills! My usual run is pretty flat although there is one hill that I thought was a big deal. I asked if it was enough for the half I was training for and my friend laughed.

It actually isn't bad - you get physically and mentally used to it. Hills seem hard to those who don't have to run them often, but that is more mental than physical. Once you learn to embrace the hills, it becomes easier than running on flat ground because the muscles used vary.

 

[disneydaydreamer33]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

Well this question was fun for me, because it lead me to look up my normal elevation changes on my running route. On my most common route, I go from about 4900 to 5000. On my long running route, I go from 4800 to 5000. To be honest, I don't know if it is a big change or not, but I certainly feel it in my legs and glutes when I'm going up!

 

[Dis5150]

Another good way of training for altitude if you're not already there is to run in high humidity. The humidity will force you to breathe heavy and slow down, and you end up running by effort, just as @BuckeyeBama suggests. My friends in Houston who are running Pike's Peak this year are making one or two trips to Colorado and Utah to train in the mountains, but most of their work will be done at sea level in the heat and humidity of Houston. That'll have them as well prepared as you can be if you don't live at higher elevation.

Well one thing we do have in Arkansas is high humidity! Glad to know that will help me. Summer runs around here are brutal. If you run early or late to avoid the heat you get the worst humidity of the day. I can't even imagine running Pike's Peak! That incline is killer!

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

I did not realize how hilly it was in Arkansas until I started running! I am from northern California and then spent 2 years in Colorado before moving here so I considered it flat. Hills are not my friends! Last year I hurt my Achilles running them and now it's my knee! I stopped running by my house partly because of the hills and tend to run where it is flat. I know I need to run them for endurance but I don't know what to do to not hurt myself?? Any suggestions? Anyone?

 

[ebradley23]

ATTQOTD: I didn't think my neighborhood was all that hilly until I ran my second half. Everyone was warning me about the "hills in Bryan Park" (a section of the race about 9 or 10 miles in the race) beforehand. I was imagining mountains based on the warnings. When I got there, I was passing people on the hills. They weren't any worse than my neighborhood.

I have one good hill that is about a quarter mile long that I ran hill repeats on during training. It's not part of my regular routine to do repeats. Just specifically for race training.

Now last year we ran a route in our second 20 mile training run that had a 2000 ft elevation gain. I'm fairly certain we didn't have one stretch on flat ground. It was awful and empowering at the same time. That run gave me the confidence to know I could finish the marathon, since we wouldn't have nearly as many hills.

 

[opusone]

QOTD: Lets discuss hill training. Do you go out of your way to run them or just have a run or two a week where you try the biggest hills in your area? If you live somewhere flat how do you attempt to train for hills?

I have never tried hill intervals. It's pretty flat in the Chicago area, but not completely flat (at least in the western suburbs), so there are definitely some slight inclines up/down. And on my normal runs, I do specifically use routes that have some steeper hills, some trails, etc, to mix things up and hopefully prepare me better for anything I may encounter in a race.

 

[ebradley23]

I did not realize how hilly it was in Arkansas until I started running! I am from northern California and then spent 2 years in Colorado before moving here so I considered it flat. Hills are not my friends! Last year I hurt my Achilles running them and now it's my knee! I stopped running by my house partly because of the hills and tend to run where it is flat. I know I need to run them for endurance but I don't know what to do to not hurt myself?? Any suggestions? Anyone?

Have you done the Little Rock Marathon? My parents are in Hot Springs, so it's on my bucket list. I really want that giant medal. I hear the hills are brutal on that course though.