Thinking about some Hills

So one of the 'issues' I had during my last 5K is a 'hill' in the middle of the race. This really hit me hard, even though I was able to run for 1.40 miles, that hill just killed me. I started looking yesterday at hill training, to help on my future runs.

Hill training can benefit:

• Promotes strength endurance.
• Helps develop power and muscle elasticity.
• Improves stride frequency and length.
• Develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase.
• Develops control and stabilization as well as improved speed (downhill running).
• Develops maximum speed and strength (short hills).
• Improves lactate tolerance (mix of hills).

There are a couple of treadmill options at my gym a few of them will even allow to incline to from -3.0 to 30.0.

I plan on using this model two times a week to help improve my overall fitness and running speed. Maybe I'll do Tuesdays/Thursdays to keep it constant. I'm still looking for a set plan of attack in the gym.

Time/Distance	Pace	Incline
10 Minutes	Warm Up	6.0
1/2 Mile	Easy Pace	9.0
1/4 Mile	5K Pace	12.0
1/4 Mile	5K Pace	6.0
1/4 Mile	Easy Pace	6.0
1/4 Mile	5K Pace	9.0
1/4 Mile	5K Pace	6.0
1/4 Mile	Easy Pace	6.0
1/4 Mile	5K Pace	15.0
1/4 Mile	5K Pace	6.0
1/4 Mile	Easy Pace	6.0
1/4 Mile	5K Pace	12.0
1/10th Mile	Easy Pace	9.0
10 Minutes	Cool Down	6.0

What to join me but you need a beginners pace?

Beginner to hill training tips and tricks -

• Be cautious when hill training, look down and slow down; as you get comfortable your speed will increase eventually.
• When training, first start with normal walking and running, then slowly build up your endurance and strength before attempting a hill workout.
• Warm up before any workout session.

I created a beginner options feel free to use if you wish...

Time/Distance	Pace	Incline
10 Minutes	Warm Up	1.0
1/2 Mile	An Easy Pace	2.0
1/4 Mile	Your 5K Pace	3.0
1/4 Mile	Your 5K Pace	1.0
1/4 Mile	An Easy Pace	1.0
1/4 Mile	Your 5K Pace	3.0
1/4 Mile	Your 5K Pace	1.0
1/4 Mile	An Easy Pace	1.0
1/4 Mile	Your 5K Pace	6.0
1/4 Mile	Your 5K Pace	1.0
1/4 Mile	An Easy Pace	1.0
1/4 Mile	Your 5K Pace	3.0
1/10th Mile	An Easy Pace	2.0
10 Minutes	Cool Down	1.0

Ready to kill some hills!

 

Oh and side note the Official Hotcake Hustle photos are out - My kiddo's and I are included (of course they are eating donuts no less d'oh!) http://www.facebook.com/media/set/?set=a.10151353764869271.499671.36636484270&type=1

How do I push to my next personal level?

So now that I have a several official 5K races behind me today I've been looking over what will help me to 'my' personal next level. On my last race I completed 1.40 miles before switching to walking intervals.

"My" Next Level -
Run and entire 5K without walking

Water Resources-
I've isolated that even though its a little over 3 miles, when I am at the gym or go for an outdoor run I have water accessible. During these races I've had either water handed at the half way point or no water at all until the end of the race. Honestly this isn't enough water for me during a race. This past weekend the entire time I was wishing I had a water bottle along the way.

I started looking over quick fixes I wonder what would be a water option  -

OR something more like this around my waist?


What style helps you during your run?

Reading Material -
I've been looking over different books to inquire upon -
Natural Running: The Simple Path to Stronger, Healthier Running

Runner's World Complete Book of Women's Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance (Runner's World Complete Books)

The Ultimate Beginners Running Guide: The Key To Running Inspired

Needing help here Friends; would you have any preference or even other reading materials you would recommend for me?

Technology -
I have been using Nike+ Running App with my iPhones, ever since I started my weight loss journey. This app has helped whether I am walking, using the elliptical or running, to keep me accountable in miles per week.  For more motivation I've recently started syncing with dailymile.  Adding more running friends along the way. If you use this program feel free to add me to your friend list! :)

Inspiring Bloggers Friends- Check out my sidebar for my favorites so far...

My own Blogging, it inspires me to keep pushing myself and reflect on "electronic paper." I hope you will continue with me along my journey.

What type of technology helps you along your path?

Looking forward reading your feedback!

Hotcake Hustle 2013

Rise and shine its Hotcake Hustle day!

My kids and I started this morning off at 5:30am getting ready for our big race.

Some of our kiddos found the Run on Chicken for a photo-op!

 

My boy rounding the corner to the finish line for their Fun Run!












My Girly the Fun Run finisher!!



Our crazy groups photo's ops!

Meeting up with other #13in2013 members!!!

 

 

We even ran in to the Crazy Chicken!!

 

 

So at 8:30am we were off right on time; one of my running buddies it was her first 5K and she decided to 'hangout' with me, which was great motivation.

I ended up running for the first 1.40 miles, which was a personal best for me! (even hitting an slight uphill disadvantage). Rounding the course corner we started running again, and my next goal was to make it to the water station. For the rest of the way it was interval walk/jogging for me, my stomach started getting upset (I think from the water) and then my left quad started cramping up - oh boy..

So as I continued we started seeing the 10K runner hitting back on the course WOW what extra motivation, I pushed myself to the end...

 

 

LOL I look like I'm in pain.... better enhance my 'look' for the next race. HA HA

 

My Nike+ race map.

 

 

Official timings -

37:39min

Division Place: 49/90

Overall Place: 754/1119

Gender Place: 376/648



 

I feel really good about my placements, not to bad I might say for my 4th 'official' 5K race.