Cool! What kind of results do you get? What are your 5k or marathon PRs?

Thanks for sharing. This brings up a question I was going to post. What kind of intensity do you aim for when doing hills?

I'm not talking about an isolated Hill Repeat-type workout. More like...

Let's say you're doing a 30 minute tempo run at a 6:30 pace and decide to run a road that is hilly: do you let your pace slide (perhaps to 7:15 to compensate) or do you attempt to hold your 6:30 and risk overdoing it week after week?



Likewise if you're doing a 12 mile "long run" at an easy pace and add hills: do you slow yourself down to keep your RPE "easy" or do you push through the hills, thereby turning your easy long run into a moderate/hard long run?

I have access to plenty of hills but I tend to try and hold my pace when doing them and am wondering if that's what has caused my overtraining in the past.

Thanks for sharing. This brings up a question I was going to post. What kind of intensity do you aim for when doing hills?

I'm not talking about an isolated Hill Repeat-type workout. More like...

Let's say you're doing a 30 minute tempo run at a 6:30 pace and decide to run a road that is hilly: do you let your pace slide (perhaps to 7:15 to compensate) or do you attempt to hold your 6:30 and risk overdoing it week after week?



Likewise if you're doing a 12 mile "long run" at an easy pace and add hills: do you slow yourself down to keep your RPE "easy" or do you push through the hills, thereby turning your easy long run into a moderate/hard long run?

I have access to plenty of hills but I tend to try and hold my pace when doing them and am wondering if that's what has caused my overtraining in the past.

So it sounds like it's best to keep tempo and speed work on level ground....and aim to do easy running on hills if possible, not trying to hold a particular pace. I only do one speed workout and one tempo workout per week; the other 5 days are easy running.

Re the Hills and intensity, i concur re the elevated injury line..

I signed up for a trail running series just for a laugh (Nov through March), and that opened my eyes to what real hill work is... ripped up calves and mashed quads, legs easily as rooted after 12k race as after IM....

gradients of 30 degree's were common up and down.. some lasting almost 3kms (walking up that at threshold for 20 mins was ridiculous to have such high effort for such low speed.. )

That said i am absolutely running stronger for it.. not inherently faster yet, but its very early in the 2015 program...

57 years old.

Pushing grandkids double stroller in 5K, a little under 20

1:24 half marathon.

All sub 40's in my 10K's in my olympic tri races last season.

Ran a 3:52 marathon at IMLT passing 400 on the run

I will keep running hills

.

Ooh! Ooh! I can answer that! He does 3 90 minute runs a week and also a 10 minute brick run after his daily 90 minute trainer session, wherein he uses Powercranks. Also- he will let his results speak for themselves. Anyone who does different training than what he does is risking getting hurt.

Geez, you must be new around here!

Don't forget that every workout is LSD, race lots, train every day, stay at race weight every day and have 3 velotrons that you set at 193w everyday.

And the biggest ones, be retired, and don't even think about tris until your kids are 10.

Ooh! Ooh! I can answer that! He does 3 90 minute runs a week and also a 10 minute brick run after his daily 90 minute trainer session, wherein he uses Powercranks. Also- he will let his results speak for themselves. Anyone who does different training than what he does is risking getting hurt.

Geez, you must be new around here!

Don't forget that every workout is LSD, race lots, train every day, stay at race weight every day and have 3 velotrons that you set at 193w everyday.

And the biggest ones, be retired, and don't even think about tris until your kids are 10.

Also, you are not allowed to consume alcohol.