I measured a new 200m course for hill repeats today. I found the absolute steepest paved road in Sewanee and went to the steepest part. This section of Roark's Cove Rd. has a grade of 22% based on what geo maps I could find. So much steeper than the previous hill repeats I had run near the Cross in Sewanee. I measured that run and it turned out to be only 176m, not 200m. I was able to run that in under 30 so I thought I might be able to do this in 32 or so. Wow, was I mistaken. The first 100m is steep but the last 100m is ridiculous, with the last 50m being the steepest. When fresh, I could only muster a 42 second 200m up this hill. My reps were about 46-48 sec. This is my strength workout to replace the hip machine that I think was giving me problems. The walk down and then some rest was a pretty good recovery in between. 8 hill repeats on this hill are equivalent to 16 on the other.
Saucony trainers on
300m warmup, stretches, drills
8 x 200m hill sprints ~ 46The last 50m of the hill definitely feels like the last stretch on a 400m. I tried to keep good form, knee lift and arm drive on the last 50m. It was a hard one in the extremely humid weather. A lush shaded north facing hill, I will likely do this again.
142.6 lbs after workout.
I think you should take the very steepest part and shorten the distance so that you complete and 15 seconds, and run much faster. 90 seconds rest.
ReplyDeleteOnly 4 to 6 reps, like doing sets of squats or lunges. Make this true strength workout, 1x weekly.
That's kind of like stadium stairs. I'd be lucky to get 80m in 15 sec on the steep part.
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