Rob's Running Blog » Hill Work

Gentle Comeback Run After rest period – in theory!

Road-Runner-Rob — Wed, 01 Jun 2011 12:57:49 +0000

This was supposed to be a gentle easy run to ease back into it, but ended up feeling good after 2.5k despite sluggish start and decided to tackle the massive Mill Lane Hill – UPWARDS. This is almost suicidal and is hard enough to walk up. Managed to jog all the way and crested the top, but legs and lungs were protesting all the way after that!

Hurt by the end but was good to be out running again.

Time was 31:17 but a bit irrelevant.

5k with a bit of trail, a killer hill, and the killer sun! 32:40

Road-Runner-Rob — Wed, 20 Apr 2011 21:39:06 +0000

After Sunday’s outing didn’t want to run too far, as knew I would still be recovering from the longest run in a year. Decided to run towards the local woods and take in a bit of scenery on this sunny day. Felt ok at first, especially on the downhill bits of trail, but would pay for the view later going up the big Stockport Road hill – where I did quite a bit of hill work in the last couple of years. This would be my first taste of that hill in quite some time, and it really sapped me, the first part being a sharp, leg-killing inclinde, followed by a gentler, but lengthy upwards slope. Combined with the sun, it really had me wilting, and as I reached the top I was aware my pace was pretty slow, but I plodded on, and felt my legs were starting to complain just a little, so eased down to a stop at the planned 5k without trying any heroics, feeling very hot, but pleased to have negotiated the big hill.

May do a little more hill work in the next two weeks, would be good to have it in my legs for the Great Manchester Run! I don’t really seem to be picking up any speed at the moment, though must try a 5k without hills maybe next week just as a time trial to see if I can closer to 28 than 30, or my 55 target for Manchester is going to remain a pipe dream…

6K – First Undulating Run of Season

Road-Runner-Rob — Wed, 16 Mar 2011 13:59:31 +0000

Wanted to try to get at least 5k in, and wanted to do a fresh route, or at least one I haven’t done for a while, so opted to do the Mill Lane circuit. This is an undulating route, starting with a mild incline, then featuring a sharp elongated descent, before a series of gradual but tough inclines. First k was relatively flat, and then used the descent to coast and get into gear, then took the inclines quite gently. At 4k I decided to try to keep going all the way up to 6k, and somehow managed it, even injecting some pace into proceedings as I felt endorphins swimming along my spine

Woodbank Park Run Saturday April 17th – 24:43

Road-Runner-Rob — Sat, 17 Apr 2010 13:24:47 +0000

Felt strange not needing to walk the dog when I got up. Was a nice sunny day, albeit a bit cold so set off early, and this time managed to get to the park in plenty of time

Did some warm up laps of the track, few strides but nothing major, then lined up. Saw Mark the triathlete again, and we chatted, then we were off and I said I’d see him at the finish line. I was near the front and went off fast – I am used to seeing the leaders snake off around the track before heading into the park – but this time, I was with them, in the first 7 or 8 runners As we headed out into the park a few more overtook me as the faster runners zoomed off (either they quickened up or I went back to my normal pace!) – then it was the usual duel with the hills, trying to survive up them without them sapping the hell out of my legs too much, then the recovery, then the bloody hill again before the last k home.

A la the Salford 10k, I didn’t look at the Garmin, just ran how I felt, and I was starting to feel the pinch by the end. On the second lap Mark caught up with me and we took the hill together – he took a breather and I tried to launch myself off the top. The hills and the fast start were making me hurt. A gorgeous looking lady went past me and I must admit I tried to keep up with her as there is nothing like chasing after a lady to get one motivated, but she zoomed off and I didn’t have too much left. I got to the path leading into the stadium and Mark came past me yelling encouragement at me, I tried to put on a burst of speed for a duel all the way to the finish line but I was running on dead legs and my gasp rate was going off the scale – so he got revenge on my previous “victories” I think we both really helped each other along though so it was good teamwork in a way – and we both PB’d I got a sub 25 in 24:43 which is good going and who knows on the flat…

My splits were:

4:11
5:06
4:47
5:17
5:20

Easy to see where the hills took their toll – and no wonder I was up with the leaders with that first split! – if I’d kept up that pace I’d have been in the top 10 I think Still, it gives me confidence that I have that pace, I know I can run that fast – I just have to work on maintaining it, and also coming to terms with those hills – and they are getting “easier”

In all a good run and nice to have a chat with Mark afterwards. Well done Mark – good luck with your Triathlon training, and I look forward to a rematch in a few weeks

No pics as the Park Run site has been down since Saturday – evidently calculating my and Mark’s speed has broken it

5 mile sunny trail and road run – 44:29

Road-Runner-Rob — Thu, 15 Apr 2010 13:07:15 +0000

Went out for a walk last night and spotted a nice little loop I could run, so tried it today. Starts off on road before hitting the woods/trails. Was a lovely day.

Went off quite quickly but slowed on the ankle-twisting terrain, then had to tiptoe over loads of cobbles, before powering up the big Stockport Road hill and then increasing pace a bit more off of that.

Lovely run

Long Run – 8 miles in 1:15

Road-Runner-Rob — Sat, 06 Mar 2010 13:48:00 +0000

This was my longest run in 6 months. Set off slowly, for a planned 8 miles, and was struggling a bit at first as I went down Stockport Road and into Bredbury, having to tie my shoelace en route. Then I hit the uphill part of the course and just pushed myself to keep going. Then coasted off the hills on the flat and downhill bits and built up a real head of steam until the next hill, near the end. Slowed down a bit then and just jogged to the 8 mile point. Think I need a couple of rest days now to let my legs recover from the hard sessions lately.

Easy Paced 8 Miler – 1 hour 17 minutes

Road-Runner-Rob — Sun, 06 Sep 2009 16:17:00 +0000

Pretty slow run with plenty of undulations, but felt fine throughout. Ran the reverse route up through Hyde over the hills then back up Stockport Road. Nice easy pace but didn’t feel the hills were too hard and recovered very quickly for an enjoyable run. Lower left leg seems to have a bit of pain on impact, but been there for a bit so just need to be careful with up and coming 3 races in a row.

8 Miles in the Sun – 1h 08m 19s

Road-Runner-Rob — Sun, 24 May 2009 11:17:41 +0000

Very nice longish run in the sun, and hilly too – uphill most of the way in fact, and maintained same pace as on my last 8 mile run, so not bad at all – but felt a deserved the last 2 miles cruising downhill on the route I planned (followed at the end by a very steep incline which killed my legs in the end!)

6k Hill Work – 33:22

Road-Runner-Rob — Wed, 01 Apr 2009 12:51:11 +0000

Last batch of hill work before my next race – want those legs to be fresh! My natural pace seems to be just under 55 minute 10k pace when not pushing – about 5:25 per k is what I run when not trying to run slowly or quickly but just naturally. Anyway, warmup k was at that pace, then powered up steep part of Stockport Road before maintaining pace on the long “gentle” climb up. That got my heart pumping, although that k was the fastest I think – came back down the hill gently then powered up again, thought about doing a third rep but my back was twinging a bit and my left thigh has been a bit achey lately so thought 6k would do and best not to risk any kind of injury.

Splits:

5:23
5:40
5:36 (uphill)
5:37
5:40 (uphill)
5:22 (flat)

Average pace 5:34/k

Half a minute quicker than my last hill session on that route, so a little bit of improvement which should translate to an extra bit of pace on the flat

6K Hill Work – Sunny – 33:57

Road-Runner-Rob — Thu, 19 Mar 2009 12:38:57 +0000

First session of hill work since my return to running. Did the usual up and down Stockport Road route and the uphill bits were murder as usual, but felt good and not overloaded – didn’t attack to much with it being first session will aim to build up slowly. Only a minute slower than the 6k yesterday and with half of it uphill!

Splits:

5:21
5:38
5:54
5:29
6:02
5:29

Average pace 5:39/k