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Vindaloo Hills

Monday: late evening run commute. One of those runs that takes you by surprise: started off pretty ordinary but kept wanting to push a bit harder and a bit harder until I was flying along. The surprising thing was each time I stopped at the lights I wasn’t really out of breath. Nice to feel the fitness coming back. 13.2km (no time recorded but I’m guessing mostly 3:45~4 min/km).

Got home to find no food in the house so bought myself a Vindaloo (washed down with a long neck of my Yorkshire Bitter) . Big mistake. It wasn’t even tasty and kept me up half the night with some sort of thermonuclear reaction going on in my belly.

Tuesday: HuRTS were doing 2x 20min which I don’t really understand (why not just run a hard 10k?) so I decided to repeat the continuous hill session I did last week: the “Montpelier Swinger”. Six laps this time (=12 hills) and it was one of those great sessions where everything was just right. After 5 laps I was 18 seconds ahead of last week and I still managed a quicker 6th lap:

Lap. Short Hill / Long Hill

  1. 1:42 / 3:47
  2. 1:41 / 3:43
  3. 1:37 / 3:39
  4. 1:36 / 3:38
  5. 1:36 / 3:35           (26:33 vs. 26:51 last wk)
  6. 1:34 / 3:29

So 31:34 for six laps (~8.2km). I think the beauty of this session is you go into oxygen debt on each climb and have to recover on the downs without slowing down much at all. Great practice for hilly x-country races and a change from the usual format of reps with jog recovery. Hills are an obvious missing element of the HuRTS schedule but to be honest it’s also a session I prefer to suffer through on my own anyway. It’s character-building or something.

Felt pretty good afterwards so did a decent cool-down around Kirribilli and Luna Park for 17.8km total.

On the subject of hills here’s an interesting read about a college coach in the US who has his (female) runners doing hills every second day and strides on the other days:

“No formal interval training. No mile repeats. No tempo runs either. Hills for strength, strides for speed. That’s all we do”.

He’s getting good results but it looks like he’s basically using frequent racing in place of much of the speedwork.

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  1. 2012-02-15 at 12:42 am

    hahahah, vindaloo and bitter, nutter!

  2. Tom
    2012-02-15 at 7:06 am

    We don’t tend to do hills because 75% of us have Achilles tendinopathy or plantar fasciitis. I expect that US coach will produce the same result in his girls.

    • 2012-02-15 at 1:10 pm

      Sorry to be pedantic but your argument is logically inconsistent: if you don’t do hills then those injuries can’t be due to hill sessions. On the contrary, have you considered that those injuries might be because an important element of strength training is missing from an otherwise high intensity training schedule? You don’t avoid a heart attack by sitting on the sofa.

  3. Tim
    2012-02-15 at 6:10 pm

    In other words what you are saying Fats is ‘Tom is Soft’ 🙂

    still no word on the home brew night ? Getting a thirsty argument here in downtown Erko mate.

  4. 2012-02-15 at 11:20 pm

    Alright Tim! Waiting for a break in the weather so I can fire up the barbie.

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