Lately, I’ve been feeling slower than slow. I’ve run so many long slow miles to build my endurance that my legs have forgotten how to turnover quickly and my mind freaks out any time my heart rate goes up. A little voice in my head keeps saying “No, slow down! You have a lot more miles to run!” even when I don’t actually have a lot more miles to run. Add in the humidity that takes over Virginia in the summer and I’m pretty sure that a granny with a walker could pass me on some of my runs.
So, I suggested to Patty and April that we discuss speed work in hopes that I might learn something from you all. No, I’m not kidding.
Wonder what kind of speed work I like? Hills.
I live in a hilly area, so pretty much every run involves hills in some way. And that’s great and will make you a stronger runner in general, but if you really want to benefit from hills, you have to truly embrace them. (And not only will it make you faster on the flat, it will make hilly races that much easier. Since I’ve never run a flat and fast race, being strong on hills is key. Also? If you hear I’m registered for a race and you don’t like hilly races, don’t register. ‘Cause finding hilly courses is apparently my gift.)
Some of my favorite workouts:
- Hill repeats – moderately steep, 1-2 minutes up, with a walk or a light job down, repeating 4-6 times
- Long hill repeats – similar to hill repeats, but the distance run and the time to recover are both longer
- Hill sprints – just what they sound like, sprint up steeper hill for 15-20 seconds
My very favorite hill workout is specific to where I live. A couple of miles from my house is a “U” where one side is a long and moderate hill and the other side is short and steep. I love running down one hill and then up the other and turn around and do it again. If I run from my house and do it twice in each direction and then run home, it’s one heck of a workout. (Last time I did it, I had to walk home LOL).
Like any type of speed work, you need to be careful. While I personally find hills easier on my body than running intervals or other track work, hills can increase your chance of injury. So, make sure you are listening to your body (and your doctor) if you are planning to attack some hills.
What’s your favorite speed or hill workout?
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This year, I have come to really like and appreciate incorporating hills into my runs. They aren’t always the most fun but I keep telling myself that they are helping me become stronger. I love thinking of hills as speedwork too!
Christine @ Love, Life, Surf recently posted…Yoga with Tara Stiles at the Reebok FitHub Union Square
Falls into the category of “that which does not kill you, makes you stronger”. I’m trying to embrace the hills, but some days I do try to avoid them still.
I gotta do hills. I’m frankly terrified of them and avoid races that boast large ones. Hold me! But I think they would make a huge difference when you are looking for speed- and really, aren’t we all?
Patty recently posted…Just Run Faster: Tuesdays on the Run
I have an amazing ability to sign up for the hilliest races without realizing it until race day. So, I have to be prepared to run hills LOL.
Love love speedwork especially if it’s at the high school track. Hill work? It’s growing on me 🙂
jill conyers recently posted…Post-Run Recovery Routine
I’m scared of the track. LOL.
I feel the same way about hills! haha!
jill conyers recently posted…Post-Run Recovery Routine
Ugh! I forgot about the link up so the mentions are not in my post. Next week! It’s on my calendar 🙂
jill conyers recently posted…Post-Run Recovery Routine
No worries! Happy to have you join us!
I’m not the biggest fan of speedwork either.I have hurt myself before trying to do speed intervals. I do like running hills. Same as you, we have tons of them around me and although you may go up them slowly I think they help with speed. I hear it’s a sign of a good workout that you have to walk home! Fun linking up today 🙂
Deborah Brooks recently posted…Aspen Race for Cure 10K-Got O2?
Well, then I have lots of good workouts. ;o) I like hills because they make me work hard instead of having to make myself work hard LOL.
I DESPERATELY need help on increasing my speed, this was a perfect post for me to read this morning!!! Thank you!!! 🙂
anastasia h recently posted…#FridayFive!! {Goals} Linking up with @EatPrayRunDC, @YouSignedUp, and @Marmaone1
Glad to be of help! You should link up a running post!
yikes hills are hard! speedwork i do enjoy though.. with a group is my favorite! friendly competition hehe
Linz @ Itz Linz recently posted…Why I Started Blogging
I suck at pushing myself to go fast – with or without competition – except in races…
I don’t mind hills, especially when they are steep and quick. I like being able to push through and then i’m done! I don’t like the gradual inclines that seem to be torture getting over…lol. -M
Meranda@fairytalesandfitness recently posted…Stride Box Goodies!
We have tons of the “false flat” types of inclines around here. The long, barely a hill inclines that kill you!
We have tons of the “false flat” types of inclines around here. The long, barely a hill inclines that kill you! I totally prefer the short and steep ones!
love using nature to help exercise! She has so many wonderful opportunities to improve your fitness without any equipment needed!
Lindsay @ The Lean Green Bean recently posted…Peanut Butter Cookie Dough Dip
So true!
Whew I can’t say that hills are my favorite altough I cna’t avoid them so I guess I’ll embrace them. My mantra when running hills is “what goes up must come down”!
Samantha@foodfitfamfriends recently posted…Speed Workouts Love em or Hate em!
I generally feel that way, but I swear sometimes I’ll do a run where it feels like the entire run was uphill, but I finish where I started LOL.
I was good about adding in hill early on in training, but I’ve been slack lately. Now that my long runs have gotten quite long (for me), my regular runs have slowed quite a bit. Better fix that!
Yeah, I have to stay focused if I want to keep my regular runs faster than my long runs or somehow I just keep getting slower and slower…
I really enjoy hills, too! They are such a great workout but feel like they are easier on my joints than speed intervals. Each week I alternate doing speed intervals or hill intervals. Love switching it up and keeping things interesting!
Amy @ Life to the Full recently posted…Speedwork: Why It Matters
As I start to build mileage, I think I’ll be doing the switch up like that. Right now, I’m trying for a tempo run and a hill run each week.
Oh hills, how I hate you! I *almost* stopped running when I first moved from Florida to Seattle, all because of the hills. Glad I didn’t. They are a great workout and really help speed, strength, and endurance! They just suck lol. I didn’t know then how careful I had to be and ended up first hurting my hip because of them. Live and learn. Now that I’m back south, I have to find bridges and levees to do my hill work on! At least I get to go seek them out when I want to, instead of trying to avoid them 😉
AMP runs recently posted…Tuesdays on the Run: AMP runs Track Workouts
Ha! Hills are all over here. I have one 3 mile route that only had minor hills. There have indeed been times when I’ve run that route twice to avoid 6 miles of hills. LOL
I used to do that in Seattle, especially when I was being careful with my knee! I’d plan routes to stay as flat as possible lol
AMP runs recently posted…Tuesdays on the Run: AMP runs Track Workouts
It’s ridiculous how much I miss having hills to train on! Now that I”m back to focused training I’ll be doing them on the treadmill…not nearly as fun
Amanda @runtothefinish recently posted…Could your pain be all in your head?
I can’t do hill training on the treadmill. If I go any higher than a 2 incline, my gait gets messed up.
I’d much rather hit the track for speedwork than face hill repeats. But like you, I live where hills cannot be avoided and given some of the races I’ve picked I’ve had to learn to embrace hill work. One of these days I’m going to find a “flat” race to run 🙂
Michelle @ Running with Attitude recently posted…Training Check-in – Week 1 Done
I know that flat races exist – somewhere in the same land as unicorns and leprechauns. ;o)
Ah, hills. I can’t escape hills in Atlanta, so I run a lot of them. They are wonderful for strength and speed work, but surprisingly not good preparation for a flat race course. The thing I’ve found more difficult than scaling a hill is running down it.
Thanks for hosting the link-up!
Tiffany recently posted…Happy Fit Friday!
I have to admit, I like the variety of rolling hills. It’s easier on the legs…
I LOVE Hills! Well, I don’t love them when I’m doing them but feel like a rock star when I get to the top, haha! Thanks for hosting the linkup again 🙂
Kaella (KaellaOnTheRun) recently posted…How To Make Your Next Race Your BEST Race!
Yeah, it feels awesome to be at the top. The bottom, not so much…
i have a love / hate relationship with most hills. however, i live 14 blocks east of the Capitol and i have a hate / hate relationship with Capitol Hill. ugh. that thing always comes to me during the last mile of my run and i’m typically tired. the real problem is because it’s so long , it hurts just as much to walk up it. ugh. outside of my nemesis, Capitol Hill, i’m good w/hills!
Courtney @ Eat Pray Run, DC recently posted…Eat Pray Run DC Reader Survey!
I have a small hill near my house, but it’s only like .1 miles, so no matter how tired I am, I can just push up it. I hit a really long hill today and was wiped at the end (and I wasn’t even intentionally running hills LOL).
I have no clue what to do for speedwork, I didn’t even know that hills were speedwork! I’m training for RnR Half in Philly and my coach is going to start having me do speedwork next week. I’m nervous but excited…she’s slowed me down a lot and I’m scared I won’t be able to go at a faster pace anymore!
Janelle @ Run With No Regrets recently posted…RnR Half Marathon Philly Training: Week 3 Recap
Sounds like your coach is smart! Good luck with the speed work she gives you.
I’ve been incorporating lots of hills in my running the past few months – I keep telling myself it will make a difference!!!
Kim recently posted…The Good and the Bad = Life
It has to, doesn’t it? Everything I read says it will, now we just wait to see if my body can comply.
Oh hills. I just hate hills. I blame Florida for my hill aversion but we do actually have a few (and every local race seems to include at least a few) so I have no excuse for avoiding them other than that they make me audibly curse every time I run up one!
April @ RunTheGreatWideSomewhere recently posted…TotR: Speedwork
Cursing is acceptable. ;o)
Central Florida is flat! So any chance I can I love to work the hills- I know it will increase speed. The 3 mile route we put together for our runners club has a couple hills and I love it!
Mary Beth Jackson recently posted…My rest day with The Bridesmaids
Some days I love hills, but since I have them on every.single.run, I get tired of them sometimes.
I did hill repeats yesterday. 4 x 3min on a 6% gradient hill. Never mind my heart rate (which went up insane anyway), but my quads and glutes were shaking the whole day!!
I am told that hill repeats are speed work and leg strength session rolled into on.
Smitha @ FauxRunner recently posted…Safety Tips for Running Alone #RunSafe