Hi Everyone! Happy Wednesday!
So.. Let’s talk about hills.. Did you know that the Philadelphia Marathon Weekend courses are regarded as “flat and fast”?! (and of course the full marathon is a certified Boston Qualifier, if you are chasing that).
While the course is regarded as “flat and fast” there are a couple noteworthy hills and some inclines. Course elevation map here.
Despite my fall races being rated as “flat and fast”, I know there are benefits to hill training and am sure to incorporate hills into most of my training. I am constantly chasing monthly hill challenges and my overall elevation gain from the previous year.
Benefits of hill training:
- Improvements in VO2 Max, Heart Rate, and Race Performance
- Improves strength, muscular endurance and fatigue resistance
- Improved ability to tolerate increased muscle acidity
Sources: womensrunning.com; training4endurance.co.uk
While I may work in hills often, I will admit it’s definitely a Love/Hate relationship. I actually pass a security camera at the top of one of my toughest hills. Some days I will smile/wave in victory, or a blah wave in misery. Either way, at the end of the day I know that hills serve a purpose, and will pay off in speed and in the long run. Pun intended.
Do you incorporate hills into training? More of a Love or Hate? Lol..
Reminder, as a #phillymarathonambassador, I have a discount code for $15 of the half marathon, full marathon, or any of the challenges, hit me up!
Have a great day everyone!
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