Extreme Hill Workouts

After two hill workouts, my quads are toast  This weekend, my family spent the weekend at Wintergreen Resort.  It was a lot of fun.  We hiked, the kids did the climbing wall, enjoyed a beer fest, and all and all, just had a good time.  I ran twice in the mountains as well.

During the first run, I ascended 700 feet and descended 700 feet, with a total upper and lower altitude of 3900 and 3000 feet.  I ran 5.5 miles total, but due to the extreme hills, I had to walk up the steepest parts.  Even so, I managed a 10:50 pace, which, considering the hills, was pretty good.  I definitely felt my quads on the downhill portions (which I ended up running, or more appropriately, shuffling, instead of walking).  I felt great at the end though, and I was very glad I was able to run.

This morning, I ran *just* four miles, at a 9:48 pace.  This was just an altitude change of 550 feet, but all at one go.  I started out around 3,550 feet and ran down to 3,000 feet, then back again.  Needless to say, my first two miles (running a net downhill) was significantly faster than my uphill back.  However, I ran all the way up this time, although at times I definitely was shuffling, making a very slow progress.  Ironically, I was listening to a walk/run podcast during my first run (where I walked and ran) and listened to a podcast where they described how to run hills during second run (where I..um.. ran up the hills).  I kept my cadence up during the second run where I was shuffling along, so that was good.  Plus, if my quads weren't trashed the first time, they were definitely trashed the second run.  They hurt even now, a good 7 hours later.

Hopefully, this week will be better than my last week, where I ran exactly 1 time (the first mountain run described above).  There are so many hilly areas around here, I should take advantage of them.  Heading out 20-some miles out west, I can find some really good hills.  I just need to go out and do it.