Hill Run Intervals

Hill intervals are the closest thing I do to speed work. I do repeats on the steepest parts and this simulates speed work without risking injury. I try to do this workout once a week. It is the hardest and most intense workout I do. I tend to walk down the steepest slope then run up it as fast as I can. The repeats consist of approximately 100 yards of a very steep climb then a level ridge out and back to the steep part. I walk down and then run up it again.

This routine generally helps with hills and general speed work. Since I only run 3 days a week I have to combine workouts. I run a tempo on the roads and a long run on crushed gravel trails.

Hill Run Intervals

I run 3 different runs a week. I run one tempo, a long run, and then a hill interval run. This is the run I dread til it is over, but it provides me with some of my most productive workouts. This is the hardest run of the week. I run hills and then run repeats up a steep 100 yard incline. This is my substitute for speed work. My favorite run is a long trail run and I look forward to it. The tempo run is used to evaluate fitness and progress.

Getting Back to Where I Was

The summer had been slow and painful. I have finally turned the corner on the heel pain.

I have also turned the corner on the slowness. I had altered my routine during the summer and left out my intervals. Several weeks ago I got back to my old interval routine and my speed and pace have been improving.

Learning what works and what does not is just part of running and I have learned my lesson.