Monday, December 10, 2012

TrainingTruths: Intervals + Hills

From my PT, Trainer Brian, to blog reading and then my own running, the recurring theme for last week's workouts was definitely intervals and hills

#TrainingTruth: Planks are more effective when done in short bursts.

On Monday my PT prescribed planks to strengthen my core muscles, but insisted that I do 10 seconds on, 5 second off to maintain proper form and get the true benefit of the workout. Coincidentally, later that night, I read about activating abs with interval planks on Fun and Fit reinforcing the message I received from Trainer Brian.

#TrainingTruth: An interval workout beats the treadmill boredom.

A few months ago I printed out a 30 minute treadmill workout for my step-son and on Tuesday I found myself using it. Treadmill runs are a last resort for me, and Tuesday, with the freezing temps, gray skies, and no running partner, was one of those days. Using the interval workout on incline 2 kept me challenged and left me feeling like I had a good run.

#TrainingTruth: To run hills better, you must attack on the way up.

I wish I could say that I attack all hills at race pace, but the truth is I slow my pace to make it to the top. Even then, there are times that I have to take a walking rest before I can continue. 

#TrainingTruth: Rolling hill routes are really interval workouts in disguise.

Gary's Fun Run route on Sunday included no less than four good hills over the span of 7.5 miles. Whether I like it or not, my speed decreases on the way up and increases on the way down. 

#TrainingTruth: There's not much better than a nice walk after a short break on a beautiful day.

Even though I might just want to sit around and do nothing after a long challenging hill run, getting outside and taking a relaxing walk is much better for my muscles. So, Sunday after my run, I let my husband take me and the dog on a short walk on our local trail.

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:
  1. Tag a Twitter post with the hashtag #TrainingTruths
  2. Comment on the Running Escapades Facebook page 
  3. Leave a link to your own blog post in the comments
I look forward to reading your #TrainingTruths!

Have you joined the Chilly Challenge yet? Check out all the details here or skip right to the sign-up part and be sure to choose #TeamEscapades! Then be sure to invite all your friends: more people = more miles!


  1. I LONG LONG LONG to shout the SHORT BURSTS PEOPLE!!! from the rooftops :-)

  2. Rolling hills...those scare me lol

  3. ugh! hills are the worst! but such a great way to train!

  4. I am with you on the planks. I see so much out there with people shooting for really long ones and I always wonder if they don't lose some form. I like the 10 on/5 off idea. And yes to hills! They are such a key workout, and you're right--they don't have to be repeats. Just a good hilly route will do wonders.

  5. Unless I drive someplace to run all my runs involve hills. I'm surrounded by 'em! I love the 10sec on 5off idea for planks.

  6. So agree with you about the plank intervals and the hill work!

  7. Hey Amy! Doesn't this time of year in NH make it tough to get out and run. The weather here today was horrible, rain and sleet and ick all day and dark at around 4:15. It looks like you have a great group to run with which helps. I have been working hard on hill running-staying strong on the way up but trying to maintain an even pace both up and down. I tend to go too fast on the way up in an effort to finish it faster and then feel heavy on the way down. I am working on not doing that any more. Hills are great because your muscles will get strong! Happy running! It looks like you are up to great things!

  8. I love hills. That sounds weird to say, but it is true. I do a lot of hill training because I know my first marathon's route has a lot of them. Big ones. Long ones. I want to be prepared as best I can, so in the meantime I attack hills and exercises prepping for hills, with a ton of energy and excitement. Once you learn to love them, you will never be the same runner.

  9. I like your attitude! Definitely going to work on liking them more.

  10. I tend to go too fast sometimes too.

  11. I'm learning to like the interval planks!

  12. It's the same way around my house ;)

  13. I have to admit, I was a little glad to not have to hold planks for a really long time anymore ;)

  14. A little love 'em and hate 'em relationship!

  15. I find it hard to believe that anything scares you Kierston ;)


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