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Questions hills

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Glenn
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Questions hills Empty Questions hills

Post  Jack_Scaff Wed Sep 14, 2011 10:23 am

I was told somewhere else that a way to keep pace down on easy days is to run hills. Just seems counter-intuitive to have a hilly workout on an easy day.



Also, does running down a pretty steep downwhill offer benefits that outhweigh the stress it causes?
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Post  Glenn Wed Sep 14, 2011 11:27 am

Can't comment on the first question, but on the second - yes, running steep downhills has benefits that outweigh the stress. I'm training for my 2nd St. George right now. That course has a net elevation drop of 2,500 feet, with some very steep sections. For my first St. George, I took some good advice and ran a number of steep downhill LSDs (I'm lucky enough to live in a place where that's possible). On race day, while flat-landers were shredding their quads, I was handled it pretty well (I had other issues that race, but I was definately ready for the downhill leg pounding). The downhill runs worked so well, I've done it again this cycle. The key to not doing any damage is to ease into it. The first steep downhill canyon run I did was 8 miles, not 20.



When I'm training for a flat race, I don't put much emphasis on down-hill runs at all.
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Post  KBFitz Wed Sep 14, 2011 11:53 am

Jack_Scaff wrote: 1) ... a way to keep pace down on easy days is to run hills.

2) does running down a pretty steep downwhill offer benefits that outhweigh the stress it causes?
1) True but dumb. It is a way. A dumb way. A better way is to just run easy.

2) Downhill repeats can serve to strengthen quads. It is strength work, not easy run stuff. Not looking to strengthen your quads or do speed work in disguise? Don't run repeats down pretty steep hills.

Next.
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Post  Michele "1L" Keane Thu Sep 15, 2011 9:11 am

I run hills all the time and actually have to drive (here in Atlanta) to run flatter courses. I will often do a long run on a flatter course because that causes me more stress. You will always benefit from running hills both up and down no matter the race course that you choose. (Now, when I lived in Ohio, I had to drive to find hills which I did at least 1x per week).

One thing that I have found over the years is that hills have helped my quad strength and development. I have never had an issue with "shredded" quads on a hilly course, and I've run Boston, Big Sur, St. George, Valley of Fir (NV) and other courses with pretty steep up and downhill grades. So Like I said, you always benefit from hill running, regardless.
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Post  Mike MacLellan Thu Sep 15, 2011 10:02 am

Agree with what's been said, especially that hills are stupid on easy/recovery days. The purpose is to recovery, not do a muscular endurance workout. Just as a bonus piece of advice: on steeper downhills, really try and relax your upper body/arms/shoulders and your stride should loosen up and become easy, as well.
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Post  Nick Morris Thu Sep 15, 2011 1:17 pm

Mike MacLellan wrote:Agree with what's been said, especially that hills are stupid on easy/recovery days. The purpose is to recovery, not do a muscular endurance workout. Just as a bonus piece of advice: on steeper downhills, really try and relax your upper body/arms/shoulders and your stride should loosen up and become easy, as well.

Are you sure you know anything about running hills?? Wink
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