Ran Firehouse with Corey and Brunnq (and Jeff for a little) pretty fast. Great run. Probably running 6:30ish effort wise.
Monday-
8.0 mi Run
Monday-
8.0 mi Run
Did Menotomy Park with Corey and Brunnq. Ran pretty hard the whole time even though I didn't want to and then raced the last 400m for fun back to Ossippe. Brunnq won. Somehow the run only worked out to 7:00 pace when we mapped it but we were sure it was in the 6:20s. Maybe it is because of the huge hill or we mapped it wrong. Easy tomorrow.
Tuesday-
4.0 mi Run
Tuesday-
4.0 mi Run
Ran around Alewife with Corey.
Ran up the bike path with Brunnq easy. Felt tired.
Wednesday-
Wednesday-
9.0 mi Run
Did mid-res with Corey from Ossipee in 65 minutes. Felt okay.
Did Porter Square with Corey and stopped at Liberty Hill. Did 4x15 second hill sprints and 2xhill bounds. Felt really good.
Thursday-
Friday-
Thursday-
Did short-res. Started out with Corey, Brunnq, Nick, and Billy, ended with just Billy. Felt tired because I played an hour and a half of basketball before the run. After the run raced housemate Ed in a 200. Ran 29.0 and lost. I think if I'm fresh I can beat him.
Friday-
Did reverse no-hill with Brunnq (started out with Marcelo as well). Felt tired, probably because of all the running and basketball yesterday. Split a mile at the end on long lakes and was surprised to see 6:36.
Saturday-
Saturday-
9.0 mi Run
Did fresh pond to two-cents. Legs felt pretty good but it was hot and I felt tired. Ran with Nick and Brunnq.
74 miles on the week
I'm going to take a down week either this week or next week because I've been feeling lousy. I'll decide after my run today whether I'll go down this week or next.
74 miles on the week
I'm going to take a down week either this week or next week because I've been feeling lousy. I'll decide after my run today whether I'll go down this week or next.
what's the difference between hill sprints and hill bounds?
ReplyDeleteSprints are all out running up a hill for 15ish seconds. Bounds are not running, and not all out, they are drills up a hill. They involve kind of skipping and leaping from one foot to the other focusing on exploding out of each step. It's hard to explain.
ReplyDeletebetter question. was that 29.0 a PR?
ReplyDeletecliff, hill sprints are just that, strides up a hill, but pretty much at 100% intensity for ~10 seconds. they build a lot of coordinaion, power, and efficiency, as well as release a shot of human growth hormone that speeds muscle recovery. they dont really take much out of you because they are not long enough to cause build up of lactic acid. your anaerobic LACTATE system doesnt kick in for 8-15 seconds after starting something hard. your anaerobic ALACTATE system is what you use in the first 100 meters of a race, and in hill sprints like this. your muscles dont have enough oxygen for aerobic respiration since you generally do them from a standing/rolling start. your muscles are running on ATP that is already stored in your cell mitochondria, from what ive read, so it doesnt cause lactate production (it doesnt break down carbohydrates for ATP, it uses what its already got)
hill BOUNDS are more of a ankle/calf strength and mobility building plyometric. you know that funky drill triple jumpers do where it looks like youre doing like 9 2nd phases of a triple jump down the track? its basically that, but up a grass hill, sometimes barefoot if youve been doing it for a while.
i think the benefits of both of these are enormous. i love ya jerz, but if we look at your average 10k runner, he's doesnt really have all that powerful of a stride. for example, all of our 10ers, jerz brunk bellet and scotty. compare their stride with someone like nick or hanrahan when both are in full sprint (we were just talking about this a little while ago). nick/jman just *look* a lot stronger and more aggressive in their stride, so its no wonder nick has one of the best short closes of any 5k runner in the region (jason's sort of fast too) with the exception of murner, that fucking tank. nick doesnt have really have that much top end speed, but he *does* have the strength and aggresive mobility to run pretty much his 600m race pace at the end of an even 5k.
fast times break records and score points, but fast kicks win races. a lot of strength developed from hill work (running, sprinting, bounding, drills) will give you a better plant under your body, a MUCH stronger toe-off and full extension in the back, and quicker heel recovery. it will NOT, however, cause you to shave a very hideous jew-fro. please dont put us through that again.
yeah, what jerzy said.
ReplyDeleteI knew what hill sprints were (and I'm planning to do them), just not hill bounds/the distinction
ReplyDeletethanks for the description Jerzy and thanks for the research paper Jeff
and I'm not planning to put MYSELF through that again
amen CLIFF
ReplyDeleteyou promising to not grow a fro is a blatant sign that it is NOT questionable december.
ReplyDeletethank you.
you mentioned hill bounds were up a grass hill. does this have to be the case? or can it be tar? also how often do you do them?
ReplyDeleteWell, it can be tar, but you might stick. Grass is best for hill bounds.
ReplyDeleteI am all in favor of the Jew fro.
youre right, i think i mentioned up a grass hill because thats sort of the only place you can do them barefoot. if you want to work into them in shoes, PAVEMENT would be fine. tar is a little too unforgiving.
ReplyDeleteWTF? you live in maine. theres grass everywhere.