[chosha2002]

Woooo hoooo!!!!! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"> I have one more run in the morning to complete wk4. I am stoked! My knee is whining a bit, but weight training is keeping it at bay. I have one question though for JCumming in case he reads these threads...<br><br>
Wk 5 calls for hills. I run at 4:30am. There are 2 hills that are part of my route, but I'm afraid the 'incline' isn't steep enough? How do I know? Can I just repeat the distance (4miles) instead of running hills? Why run hills? Curious. Thanks! I will absorb all of your expert advice! Thanks! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[jcumming]

I hate hills!!!!<br><br>
I hate them with a passion!!!!<br><br>
Running them just makes me a lot stronger though....so I grin and bear it at least once per week.<br><br>
If the race you are planning on is flat you really can escape running hills and still do just fine. However if it has even one or two hills of any magnitude there is both a physical and psychological component in being prepared for them.<br><br>
After you have run a few races you will have an idea of how fast you are and will likely want to run to come at least close to your potential.<br><br>
Weight training is really important when you get there and since you are doing it now you are on the right track. Hills will need to be added, either now or in the future for you to do your best.<br><br>
By the way, I run a lot of my hill workouts on the dreadmill. I hate them so much that out in the real world I am inclined to cheat. The dreadmill flings me against the back wall like a cartoon character if I don't keep at it. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

 

[chosha2002]

There are definitely hills on the race route. Some steeper than others. I'll probably pick the steepest, longest hill in my neighborhood training route and do that one. I am extermely uber slow. And I'm not exagerating. Speed at this point isn't an issue until I get some more weight off. Thanks so much for taking the time to answer. You're the best! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[cailin deas]

Hi Guys,<br>
I'm still very new to all this but I don't have too many hills near my home in Kildare. It's actually renowned for its flat lands and known locally as the 'plains of Ireland'. So can you help - how long is a hill run to be? (Time / Distance) Is is O.K. to run up one side and back down the other side of the street. I lied - we do have one hill on the street right behind my house but I think the neighbours will think I'm crazy if I start running up and down it on a regular basis. I've tried running on the incline setting of the treadmill in the gym but keep feeling like I'm going to fall off and to be honest treadmill running bores me to tears. Any advise on time and distance would be most appreciated.<br><br>
Ive not got anything special lined up to run in the next few weeks but I want to ready if anything suitable crops up for us to travel to.

 

[jcumming]

A perfect hill for training would be 400m long with a grade of 5%.<br><br>
5% is reasonably steep.<br><br>
The key is "hard up, easy down" If I'm really winded at the top I walk at least halfway back down, jog easy and at the bottom do it again.<br><br>
If your hill is 2% or 3% you just need to run harder.<br><br>
Although it's not often talked about, particularly for beginners, hilly courses have some pretty steep downhills too. They can be killers on the quads.

 

[chosha2002]

Thanks for that tidbit! I am starting Wk5 now and was kind of apprehensive about this. Thanks again! I have no idea what the distance is of the longest run on my route, but I will probably run it hard like you said.