Friday, January 18, 2008

New Plan - Hills Are My Friend

I have started my new running plan. Not a lot different than my Tulsa training was other than I am going to work more on leg strength. Hills are my friend now. I plan on running all the hills I can find. My friend Gary trains constantly on hills and he has done some remarkable things with his running. I will slowly be ramping my miles up with this week being my first full week back to running. I hope to end up with about 15 miles this week if all works out. Now if I could just be better on my nutrition I'd be headed in the right direction. With the holidays and all the non-running, I have gained about 3 or 4 pounds from my Tulsa Marathon weight. This should come off as I get more miles in. If I could only run away from Larry's Pizza more!!

Last night I did about 40 minutes of weight/core training including legs. Then hopped on the treadmill for 2 mile hill repeats. I have to say, intervals or hill repeats on the treadmill makes the time go by quicker and is not quite as boring. I would do 2 minutes flat, then do 1 minute at 2.5, then another minute at 3.5-4.0 incline. This may not be much for some out there but just coming back from an injury this made for a good little workout. I had the speed set for about an 11 minute pace and never changed it. This will probably be my treadmill workout when I use it and I'll be increasing the incline and speed each time The legs feel great today, though I can tell I worked the muscles good.

Saturday's plan is 6-7 miles with the group in Cabot. Most of the runners will be doing much longer so I may have 3 or 4 miles by myself. It's suppose to be about 20 degrees at 7am run time tomorrow so it should make for a challenging run. There are some good hills on the route I will be running and I am looking forward to whipping them suckers. There is one that I know of thats almost a mile long gradual climb. Hill's are my friend and training partner now. I just have to be careful not to do too much too soon so thats why I am keeping the miles low.

Happy running!


Susan said...

Larry's Pizza is the best thing ever!!!

Anonymous said...

Arland - I may have to try your hill workout on my dreadmill. I did 6 miles last night and about mile 5 I REALLY wanted to stop. I kept my pace slow and easy - maybe if I did some hill repeats it would help.

See you tomorrow for some good hills - Campground, Cherry (if you turn there) and Mt. Carmel - 3 REALLY good one's.