Showing posts with label Hill Training. Show all posts
Showing posts with label Hill Training. Show all posts

Sunday, July 6, 2014

Twin Peaks Tempo

Fourth of July morning in between games, I had maybe an hour and a half. I wanted to get in a good hard run but wasn't really in the mood to just run fast back and forth along the waterfront. I looked up at the looming fog, forcing its way over Mount Sutro. Twin Peaks it was.

I rounded Potrero and hung a  left up 17th, a dead straight shot up the mountain. The city was quiet, the holiday not yet in full swing. I eased out through the Mission, across Market and up. I held a steady pace, but didn't go too hard. Up on Clayton I caught some bikers and put in an effort to close the gap. They saw me and wouldn't let it happen. I love catching bikers.

Swinging up onto the mountain, I broke through into the fog and hit the wind. San Francisco muggy, I looked up at the tourists taking in the non-view. I imagined myself up there, looking down on me, marveling at how hard I was working. It urged me on.

I mounted the crests and nearly got blown off, laughing at the people up there leaning into the wind and fog and snapping pictures of the San Francisco summer.

I knelt for a leak and took off. Here was the training I had waited for. As I gained momentum I resolved to take the title for fastest decent. When I started seeing 4-handles, I knew I either had it or that there was one fast mother out there doing the same thing.

Across Portola I kept up the pace, chest heaving and hips twisting, landing softly a challenge. I flipped past Elk and kept falling. Diamond came out of nowhere. I jogged it out, adrenaline still pumping. 

The rest of the run home was a gradual down, weaving in and out of walkers on Mission, the Precita U and past the park, through depravity under the freeway just as mile 10 clicked off I was home. Now that's the way you ring in the 4th.

Wednesday, January 22, 2014

Kick Out the Cobwebs

Mileage
Today: 3
Present: 913
Count: 127

Big day today. Going down to the ole MP for a tough conversation, one where I have to be sharp and on my game. I don't need a lot of mile this morning but need a clear mind. Need to unwind the string inside my mind.

That, and every little hill charge helps.

http://app.strava.com/activities/108948280

Friday, January 3, 2014

De Haro Hill Repeats x3

Mileage
Today: 4
Present: 859
Count: 117

Having resolved that my weakness is the ups, I started hill training today. I read up on hills and it seems like the general consensus is that there a handful of ways to use hills and that hills, more than anything, will make you faster. I can't wait.

1) Long hill runs. I do this already by virtue of where I live, so no need to change anything here.
2) Long repeats. 1/4-1/2 mile ups, run at 5k pace. De Haro is perfect, half a mile up either side.
3) Short repeats. 100-200 yards hard. Wisconsin by the Mews will be my proving ground.
4) Fast downs. See above, jog up.
5) Bounding. Not sure about this one yet, need to find the right grade but I get the explosion and power that can be gained.

De Haro from the north is this long, gradually steepening monster that peaks 2/3 of the way through with a final, long and deceptively steep final stretch. I ran into Nicole and Lucia on my first ascent, a welcome respite. I glided down the other side and hit almost exactly one mile from 17th to 26th. Quite a training track.

Up the other side is shorter, but steeper with more of the up early on. Its faster, but more intense with a longer rest back down the other side.

I felt like I was running too hard, breathing too heavy at the top. But the point is to push, I think. I did three repeats, my goal is to work up to six within the next month or two. So long as I keep at it, shouldn't be too hard.