Run Steep, Get High.

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As I’ve reflected on the past year, I’ve decided that I do not run enough hills. Sure, I got them here and there – it’s not exactly flat around here. However, I did not get enough of them and it was apparent in some of the races I participated in. In fact, I think I was lacking more in the downhill department than the uphill department.

To remedy this, I am implementing a new strategy for 2015. I am going to get in at least 100 feet of vertical for every mile I run. 5 miles = 500 feet, 10 miles = 1000 feet, etc.

I’ve already started so that I can get an idea of what I need to do. The chart above was a 6-mile run that included 800 feet of vertical. Not bad! Unfortunately, it means lots of little loops and/or repeats. That’s okay – I think it will pay off in the long run (LOL, I’m so punny).

I should be able to cover approximately 3,000 miles next year – that would be 300,000 feet of vertical. That is way higher than this guy:

Do you seek out hills? Do hill-specific workouts? Avoid hills? Get high in other ways?

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2 Responses to Run Steep, Get High.

  1. I seek out the hilliest stuff I can find here in SE CT, it helps my overall fitness and speed immensely. Not hilly by some standards, but I’ve managed 68K of vertical gain in 1,100 miles so far this year, and I’m pretty happy with the results!

  2. Sandy says:

    I like your strategy! I sought out hills when I was training for a hilly race that had 8,000 ft of vertical. I tried to add about 1,000 feet of climbing each week to my long run. I topped out around 6,000 feet. I think it worked. I normally get pain in the back of my knee when I increase elevation too quickly and it didn’t bother me at all during the race. I didn’t have any issues with leg cramps either. Normally, I’ll do 1 or 2 weekly runs with 600-700 feet of elevation and I’m content with that.

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