HILLS AND HEART RATE
A couple nights ago I started the hill sequence of my current half marathon training program. For my hill workouts, I start with a warmup, then attack a stretch of uphill near Lower Woodland Park. The goal is to do 9 intervals. The uphill part is intended to seriously challenge your heart and lungs, and force your body to adapt and thus (hopefully) learn to recover quickly during races. I did my 9 intervals in sets of 3, as Chuck recommends. The first of each set is done deliberately, with high knees and pumping arms while focusing very much on form. The second is done more quickly, and the third is all-out.
If you look at my heart rate data from this last workout, you can clearly see the 3 sets of 3 uphill / downhill intervals, in the shaded grey area:
I was pleased with how immediately my heart rate recovered after each uphill portion. While I spiked up into the 190's bpm by the time I got to the top of the hill, my heart rate very quickly returned to the 150's within a few seconds of dowhill jogging. That instant recovery is something I've not experienced in the past, so I'm happy to see improvement in this area.
The Seattle Half and Full Marathon courses feature some pretty serious hills towards the end of the race, and I'm looking forward to being better prepared. In the past, I've not had a problem running UP the hills, but I've seriously faded AFTER I got to the top and basically limped home to the finish line. This year, I want to get to the top of Interlaken, and RUN to the finish line all-out.
Republican Street will not kill me this year.
A couple nights ago I started the hill sequence of my current half marathon training program. For my hill workouts, I start with a warmup, then attack a stretch of uphill near Lower Woodland Park. The goal is to do 9 intervals. The uphill part is intended to seriously challenge your heart and lungs, and force your body to adapt and thus (hopefully) learn to recover quickly during races. I did my 9 intervals in sets of 3, as Chuck recommends. The first of each set is done deliberately, with high knees and pumping arms while focusing very much on form. The second is done more quickly, and the third is all-out.
If you look at my heart rate data from this last workout, you can clearly see the 3 sets of 3 uphill / downhill intervals, in the shaded grey area:
I was pleased with how immediately my heart rate recovered after each uphill portion. While I spiked up into the 190's bpm by the time I got to the top of the hill, my heart rate very quickly returned to the 150's within a few seconds of dowhill jogging. That instant recovery is something I've not experienced in the past, so I'm happy to see improvement in this area.
The Seattle Half and Full Marathon courses feature some pretty serious hills towards the end of the race, and I'm looking forward to being better prepared. In the past, I've not had a problem running UP the hills, but I've seriously faded AFTER I got to the top and basically limped home to the finish line. This year, I want to get to the top of Interlaken, and RUN to the finish line all-out.
Republican Street will not kill me this year.
posted by Max at 11:03 AM
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