Hill Training

"Running hills breaks up your rhythm and forces your muscles to adapt to different stresses. The result? You become a stronger runner." - Eamonn Coughlin 

You know you are a runner from North Dakota when you beat it up an overpass, jog back down, repeat and label this 'Hill Training'. Most likely you won't have to concern yourself with a rubbernecker's eagle eye, I've managed to find a desolate mountain not far from my abode. Minus rush-hour traffic, vegetation and herbage, it's a great location that affords high wind speeds allowing the workout to double as strength training.
 If you ask a runner their opinion of hill training you will probably get a very specific and fanatical answer. Some runners dislike hill running because it's well, hard. Hill training can be an extremely difficult workout at times but hill running is also extremely effective workout. I've listed a few ways you can benefit from a hill running:
1.) Build Strength - Hill training is a form of resistance training that builds muscle in your quads, hamstrings, calves, and glutes.
2.) Reduced Risk of Injury - You reduce the risk of suffering running-related injuries.
3.) Increase Speed - Same muscles are used for hill training and sprinting, the strength you build will improve speed.
4.) Prevent Training Boredom - We get used to running flat courses, adding hills can change your routine.
5.) Strengthen Upper Body - You are using your arms to pump through an uphill run.
6.) Build Confidence - The more hills you run the less intimidated you are when hills are encounter on the actual race course.
 Hill training is like any other kind of workout. Perform hills in intervals using short, moderate and long with both easy and hard pace.

Change = Weight Loss

"When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach." - Ralph Marston

 I'm not typically a women who complains much about the scale or obsesses about their clothing size.  I suppose I log  more "gym" hours than most adults but consume more than enough calories in a day to balance. Often times during training as weekly mileage increases and intensifies the scale can start to creep up as well, 10 a.m. comes ding donging around and I find myself sending or receiving a message from a training partner about an uncontrollable urge to eat lunch. A few neighborhood runners and I joke frequently that we love to run because we love to eat!
 I made a few modifications to my most recent training schedule. (1) altered Cross Training and (2) speedier speed workouts. Diversifying my classic training calender without changing my diet has brought about a weight loss. My attendance at class on cross training days is not real consistent ...life gets in the way. I attempt approximately 2 TurboKick classes a week (high energy, 60 minute cardio session). Typically, I complete 1 speed interval run each week but have pushed myself to run faster and rest less between intervals. My tempo and long runs have remained the same.
 Previously, my body was not being challenged to progress, changing even a small part of my routine every 4-6 weeks can make the difference. My body adapted to my workouts, became more efficient, therefor not expanding as many calories per workout session. Weight loss isn't a goal of mine during training but I'm not complaining about the numbers either. If you are wanting to break a plateau, change the type of cardio or intensity of your workout. Don't let your body get use to the exercise, make a dramatic change in your training schedule or try something new.

Run Negatively!

 "Keep varying the program. Your body will tell you what to do." - Joan Benoit Samuelson

 Negative Splitting, running the second half of your race faster than the first. Give your body a chance to warm-up, gradually build speed, and then use your strong fresh stride to pass as many of those tired runners as you can.
 At the beginning of the race you feel strong and excited, standing at the starting line deliberating with fellow runners and galvanized by the pot of coffee you sucked down on the car ride to the event. This fusion of physical strength and emotional excitement tends to make us run faster than we should at the beginning of a race. A starting horn sounds and our bodies shift from neutral to full throttle. Many runners will go out too fast in the beginning and then slow down significantly in the second half of the race.
 Learn what your race pace feels like and try to start out 10 to 20 seconds per mile slower than this pace. The large assembly of runners at the beginning can add frustration and desire to sprint ahead. If possible, avoid the grapevine and fancy foot work to locate an adequate location where one might commence a stride.
 Gradually build speed. Progressively increase your pace so that you hit your planned pace during the middle miles. Continue to accelerate slightly and finish powerful. Attempt to complete your race at near sprint when crossing the finish line.
 Practice negative splits during training. Add a fast finish during a long run completing the last few miles faster than your pace. Conclude the last few minutes of a tempo run faster than pace and/or add a sprint finish to interval runs.