Featured Blog: Running and Rambling

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Donald-RunningRambling.jpgAre you training for a marathon? Does part of the training plan call for hill training? Just what is involved in hill training? Does one really need to train on hills if the planned race is going to be flat? And just what if the race is going to be rather hilly like perhaps Big Sur?

Well I stumbled onto the answers for some of these questions at a fellow blogger’s site, Running and Rambling. (Donald has occasionally written for CRN.) If you want the answers, check out Donald’s February 5th post—a lesson on hill training 101.

Donald’s other posts cover some great tips for training that are helpful for those running a marathon soon and his ramblings never fail to entertain.

We are always looking for Web sites with great advice, tips and information for our readers or a blogger with an interesting story to tell. If you’ve got a Web site or blog you would like to see featured, leave a comment with the details.

About Dawn - Pink Chick

For several years the only running I did was to run the annual 10k race in the spring. I got my best time when I ran hungover on only a few hours sleep. Finally one year I decided maybe I should really pick up running again on a regular basis and attended a running clinic. After finishing the 10k that year I continued to train and ran my first half marathon. That was in 2002. Later in 2002 I moved to Calgary where my running friends nick-named me Pink Lady, Pinko, Pinky and finally Pink Chick simply because I almost always wore pink when I ran. Truth be known I wear it almost all the time. I ran, well mostly walked, my first marathon in 2003. Since then I've run a ton of shorter 5/10k races, 9 half marathons and I added a second marathon in 2007 when I ran the San Diego RnR Marathon. Today I still run. I'm slow but I'm still out there and lovin' it. Someday I hope to join the Triathlon world.

  1. thodarumm on February 16th at 2:15 pm

    Thanks Dawn. I was thinking about it as I am training for a half now. I am following Hal Higdon’s plan which has no hill component included at all. In any case, I a m a bit of a wimp when it gets cold and since I use Cardiocoach, hills are naturally incorporated. But this is what I found “here”:

    A: As Arthur Lydiard described it, hill repetition training is used to provide specific strength training prior to undertaking faster, more anaerobic training. We recommend three basic types of hill repetitions: hill bounding, hill springing, and hill charges. When hill bounding, select a moderately-sloped hill (4-6% grade) that will take about 1:00 to climb and use a slightly exaggerated stride length, pushing forcefully off the back foot and using high arm swing to drive the knees up and forward. When hill springing, select a more steeply-sloped hill (6-10%) that will take about 30 seconds to climb and use a more spring-like technique, focusing on vertical displacement. As before, drive hard off the back foot and really swing the arms in exaggerated fashion to drive the knees up and through like a sprinter. Last, when performing hill charges, find a very steep hill and do repetitions of 15-20 seconds, focusing on powering up the hill while exerting a lot of push with the glutes and quads—technique is less important here; but, maintain an upright posture, if at all possible. The recovery interval for all of these should be an easy jog down the hill, resting at the bottom with some light jogging if extra recovery is needed. You should not feel terribly winded doing any of these exercises—this is localized anaerobic work that uses your body weight as resistance. Think of this as very functional plyometrics. – Jonas Holdeman

    Incidentally, using a heart rate monitor has robbed the joy out of running for me. My legs die way before my heart 🙁

  2. thodarumm on February 16th at 2:16 pm

    Sorry, what is the syntax for including links, is there a “help’ file here somewhere?

  3. Dawn - Pink Chick on February 16th at 6:45 pm

    Thanks for providing the link. I have the opposite problem when it comes to my heart rate monitor. My heart runs out way before my legs. Wanna trade?