Wednesday, February 26, 2014
Run With Me : Hill Training & How I am supplementing it into my ...
Run With Me : Hill Training & How I am supplementing it into my ...: Hill training is highly beneficial for anyone's running program. The benefits include the following... 1. Enhances running economy 2....
Hill Training & How I am supplementing it into my program
Hill training is highly beneficial for anyone's running program. The benefits include the following...
1. Enhances running economy
2. Lift lactate-threshold velocity
3. Improve resistance to fatigue
4. Increase maximal running speed
5. Increase VO2max &vVO2max
6. Protect against soreness & injury
7. Prepare runners to compete on hilly race courses
8. Prepare runners to run faster on flatter courses
Knowing the benefits of hill training, it is an important part of your running program, but how do you supplement it in?? Here is how I currently supplement it into my weekly workouts. Of course you can change the incline, speed, duration, and number of the intervals, but this is currently what pushes me to exhaustion on my speed workouts.
Speed Workout (6 miles of work)
Warm Up - 1-1.5 miles
20 X 0.30 mile repeats (total work 1:40-2:00 per interval)
3 @ 9.7 mph 3% incline
3 @ 9.8 mph 3% incline
3 @ 9.9 mph 3% incline
3 @ 10 mph 3% incline
3 @ 10.1 mph 3% incline
3 @ 10.2 mph 3% incline
2 @ 10.3 mph 3% incline
Recovery - between each interval I rest on the treadmill for 0.10 mile (30-35 seconds average)
Cool Down - 0.5-1 mile
By the time I get through my 8th interval, my heart rate exceeds my zone 4 heart rate for the rest of the workout even during my recovery. My total work above my zone 4 heart rate ends up being over 5 miles out of the 6 miles.
Try this workout by adapting it to your current speed work paces. By gradually increasing the speed, it is not only a good way to keep track of your intervals (20 can be hard to remember as you as going based off the intensity) but also a great way to ease into the workout and end at an absolutely exhausting intensity with great running benefits.
Feel free to comment or email me with any questions!!
Happy Hill Training Running :)
1. Enhances running economy
2. Lift lactate-threshold velocity
3. Improve resistance to fatigue
4. Increase maximal running speed
5. Increase VO2max &vVO2max
6. Protect against soreness & injury
7. Prepare runners to compete on hilly race courses
8. Prepare runners to run faster on flatter courses
Knowing the benefits of hill training, it is an important part of your running program, but how do you supplement it in?? Here is how I currently supplement it into my weekly workouts. Of course you can change the incline, speed, duration, and number of the intervals, but this is currently what pushes me to exhaustion on my speed workouts.
Speed Workout (6 miles of work)
Warm Up - 1-1.5 miles
20 X 0.30 mile repeats (total work 1:40-2:00 per interval)
3 @ 9.7 mph 3% incline
3 @ 9.8 mph 3% incline
3 @ 9.9 mph 3% incline
3 @ 10 mph 3% incline
3 @ 10.1 mph 3% incline
3 @ 10.2 mph 3% incline
2 @ 10.3 mph 3% incline
Recovery - between each interval I rest on the treadmill for 0.10 mile (30-35 seconds average)
Cool Down - 0.5-1 mile
By the time I get through my 8th interval, my heart rate exceeds my zone 4 heart rate for the rest of the workout even during my recovery. My total work above my zone 4 heart rate ends up being over 5 miles out of the 6 miles.
Try this workout by adapting it to your current speed work paces. By gradually increasing the speed, it is not only a good way to keep track of your intervals (20 can be hard to remember as you as going based off the intensity) but also a great way to ease into the workout and end at an absolutely exhausting intensity with great running benefits.
Feel free to comment or email me with any questions!!
Happy Hill Training Running :)
Wednesday, February 5, 2014
Run With Me : New Food Creation - Meatballs & Hummus Salsa Dip
Run With Me : New Food Creation - Meatballs & Hummus Salsa Dip: Hey Everyone! I came up with a new food creation tonight! It is a good and healthy meal that is easy to make and only takes a couple ingredi...
New Food Creation - Meatballs & Hummus Salsa Dip
Hey Everyone! I came up with a new food creation tonight! It is a good and healthy meal that is easy to make and only takes a couple ingredients!
Here are the ingredients you need...
Trader Joes Mini Party Meatballs (6 per serving)
Roasted Garlic Hummus Trader Joes - 1Tbsp
Black Bean & Corn Salsa Trader Joes - 1 Tbsp
Coconut Oil at Trader Joes - 1/2 Tbsp
(Or similar items from another grocery store)
Nutrition Information...
345 Calories
25 grams of Fat
14 grams of Carbohydrates (4 grams of dietary fiber & 2 grams of sugar)
16 grams of Protein
Cook the meatballs on the stove top with a 1/2-1 tbsp of coconut oil. Cover the top of the pan and cook thoroughly until the center is cooked. Remove from the stove top and cut the meatballs in half. Then to make the meatball dip mix 1 tbsp of roasted garlic humus and black bean and corn salsa. Dip the meatballs in the dip and enjoy!
That's my one easy to make new recipe for you to try! I am going to try and post a new healthy and quick recipe each week!
Feel free to post any comments, meal ideas, and/or questions!!
Happy Easy & Healthy Nutrition for Running :)
Here are the ingredients you need...
Trader Joes Mini Party Meatballs (6 per serving)
Roasted Garlic Hummus Trader Joes - 1Tbsp
Black Bean & Corn Salsa Trader Joes - 1 Tbsp
Coconut Oil at Trader Joes - 1/2 Tbsp
(Or similar items from another grocery store)
Nutrition Information...
345 Calories
25 grams of Fat
14 grams of Carbohydrates (4 grams of dietary fiber & 2 grams of sugar)
16 grams of Protein
How to make them..
That's my one easy to make new recipe for you to try! I am going to try and post a new healthy and quick recipe each week!
Feel free to post any comments, meal ideas, and/or questions!!
Happy Easy & Healthy Nutrition for Running :)
Subscribe to:
Posts (Atom)