Hill workouts
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MN5, I'm 39-my running/hiking partner is 10 years younger than me, 10+kg lighter than me, and just did a half marathon in 91 minutes. I'm still faster than him, just. Probably not for much longer, though. As Bartman showed, the sky's the limit, and you can get very fit yet. <br />
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Building and retaining muscle is vital as we get older. -
Have decided to change the workout schedule slightly, thanks for your comments<br />
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A. 20 stair climbing repeats in the hills, each 160 steps done 2 by 2, jog down, fast and steady up. No break, 70 minutes length. Hold hand weights if feeling energetic. Follow by 5 minutes bench press, 5 minutes med. weight squats, 5 minutes combo pull ups+5 knee lifts -these 5 minute things are basically, just keep going, with small breaks if necessary.<br />
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B. 10 stair running repeats. Start with 50 m flat sprint, then run up 140 steps (same steps, but differen bottom section). After each two, do 10 or more burpees. These involve press -up followed by jump and pull up. No breaks. At completion, follow by 5 minutes bench press, 5 minutes med. weight squats, 5 minutes combo pull ups+5 knee lifts <br />
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C. A long-3-5 hour hike/run at near full speed or, repeat A<br />
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That'll keep me fit during January. I wonder how I could extend it? It's Winter now, if I can do that most weeks, it's enough, but later I miight want to increase the workload. Any ideas? Cheers. -
[quote name='Kea']Have decided to change the workout schedule slightly, thanks for your comments<br />
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A. 20 stair climbing repeats in the hills, each 160 steps done 2 by 2, jog down, fast and steady up. No break, 70 minutes length. Hold hand weights if feeling energetic. Follow by 5 minutes bench press, 5 minutes med. weight squats, 5 minutes combo pull ups+5 knee lifts -these 5 minute things are basically, just keep going, with small breaks if necessary.<br />
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B. 10 stair running repeats. Start with 50 m flat sprint, then run up 140 steps (same steps, but differen bottom section). After each two, do 10 or more burpees. These involve press -up followed by jump and pull up. No breaks. At completion, follow by 5 minutes bench press, 5 minutes med. weight squats, 5 minutes combo pull ups+5 knee lifts <br />
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C. A long-3-5 hour hike/run at near full speed or, repeat A<br />
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That'll keep me fit during January. I wonder how I could extend it? It's Winter now, if I can do that most weeks, it's enough, but later I miight want to increase the workload. Any ideas? Cheers.[/QUOTE]<br />
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That's a pretty comprehensive full body workout Kea, and just the kind of work I really love. My only suggestion would be to make sure you take rest days in between. Interval training, at high intensity, is very taxing on the entire body, and you should make sure you are taking at least one rest day in between workouts. Don't risk injury. It isn't worth it. -
Thanks Davidav, you are right. I was a bit sore yesterday due to the newness of the burpees. Once I get used to it it'll be better. Due to the coming cold winter weather over the next 6 weeks, I will probably have a chance to take some rest days off. Schedule is flexible, but basically two mid-week mornings, and long run/hike on Saturdays.<br />
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My main worry is my knees-although I have never had knee problems, I imagine running on steps and trails isn't good for them. I can't see myself doing this in the long term. I like high intensity training, but will have to move to something less impacting in the future. Would love Xcountry skiing, but there's not much snow in TW. For now, just enjoying being fit again and using the proximity to hills as much as possible.<br />
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What are you doing now, considering you like hill workouts, like heavy weights, and have had back problems in the past? -
[quote name='Kea']Thanks Davidav, you are right. I was a bit sore yesterday due to the newness of the burpees. Once I get used to it it'll be better. Due to the coming cold winter weather over the next 6 weeks, I will probably have a chance to take some rest days off. Schedule is flexible, but basically two mid-week mornings, and long run/hike on Saturdays.<br />
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My main worry is my knees-although I have never had knee problems, I imagine running on steps and trails isn't good for them. I can't see myself doing this in the long term. I like high intensity training, but will have to move to something less impacting in the future. Would love Xcountry skiing, but there's not much snow in TW. For now, just enjoying being fit again and using the proximity to hills as much as possible.<br />
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What are you doing now, considering you like hill workouts, like heavy weights, and have had back problems in the past?[/QUOTE]<br />
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I've completely stopped lifting weights--which is a major change for me, since I was into bodybuilding and powerlifting for 25 years. Now I do all bodyweight exercise, sprinting and jogging workouts. Most of what I'll do will be to alternate days of 4-5 sets of 100 meter sprints immediately followed by burpees, after those I'll do sets of pull-ups, sit ups and dips to finish off. Other days I'll do a 6-mile or 3-mile run, depending on how I feel. That's my main routine. Once or twice a month I'll alternate the sprint workouts with a boxing workout: 4-5 1 minute rounds on the heavy bag, immediately followed by burpees or push-ups. Then I'll finish off with 5 1 minute rounds of high speed rope skipping.<br />
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I've also done Tabata intervals from time to time. These are brutal, and involve 20 seconds full speed of an exercise followed by 10 seconds rest. Repeat 8 times. Tabata invervals (Google it to learn more) are amazing because it is really only 4 minutes total of exercise, yet it is some of the most unpleasant shit I've ever subjected myself to. I haven't done these for a few months--I'm due another round of punishment.<br />
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I hope these suggestions give you a few ideas.<br />
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Bottom line for me is, I've completely stopped lifting weights, or working out in a gym at all for that matter, and I don't miss it at all. I also feel fitter that ever. I like the fact that I can use my imagination, do my own research, learn from other athletes, and come up with great workouts. Whereas a lot of what you do in the gym is just repetitive and becomes boring. Especially if you've been doing it since the age of 15. -
just a quick update, weather was cold so I had some light workouts for a week, but Thur I did my 20 hill repeats, then today, beautiful day-mid 20's (middle of Winter) did 4 hrs 20, up and over a mountain. The up section featured 3 distinct climbs, and took about 2 hours 15 minutes to get to the top (pushing myself hard all the way), then the down was more across country for 10km. Tired now, and as soon as I recover will do a strength and speed workout. I reckon I can still lift a level so will continue trying to get fitter and faster.
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hey mate, sorry if I wrote vaguely. I meant, I was cramping up and tired, so would take a day or two to rest. If someone can advise me how to stop getting cramps-is it just fitness, or is it that the body doesn't convert fat to energy quickly enough as I'm old? Happens after 3 hours, generally. Will google it.<br />
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Yeah, I was breathing hard for ages on that hike, and it was beautiful too. I can go under 4 hours because there were a couple of sections we just walked when we could have run. So, I'll do that once a month or so. I also want to get to the level I can go hard for 5-6 hours. Main worry preventing me running any trail, TBH, is snakes. Can't just run like in NZ, I've seen more than 15 of them when hiking, and now that I am moving more quickly, it is more of a risk.<br />
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I did hill sprints (10) yesterday morning, and today. A hill sprint is 50m flat, followed by 140-150 steps run mostly 2by2. Didn't have much time so didn't add much on. Tomorrow will make it harder-10 hill sprints, 10 stair climbs (190 steps, 2by2), some squats, bench, and pull ups.<br />
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Then after a rest, on Saturday we're running 22km or more through forest valleys, up and down small hills. Should be fun, aiming sub 4 hours as a guess. As a hike, it's 6-7 hours.<br />
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Since pushing myself much harder in November, I've gone up from 78-79kg, to 85-86kg now. <br />
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Today, when I was running to the hill, felt very bouncy and fast, with good acceleration-a great feeling. Still, not used to running continually as I don't train for it since I don't want ankle/leg injuries due to weight.<br />
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Cheers Bart, I'll add that to my protein drink-which I generally start having after 2 hours. -
quick fire cure for cramp - baking soda (salt), but baking soda dissolved in water, drink, and your body takes it on board instantly, and cramp goes real quick. When I was rowing heaps i would often cramp in my back and lats in bed at night! So would mix in a cuple of teaspoons of baking soda, some Jungle juice powder (to make it palatable) in a drink bottle, mix, and drink! Tastes very salty, but with the JJ, I actually got to like it!!<br />
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But just chug it down and your cramps should be gone - make it a daily ritual!<br />
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And ain't it grand when running becomes ENJOYABLE!! Has happened a few times in my life, too few! -
Kea,<br />
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I came across a great blog post on hill sprints. Ross Enamait, one of my favorite sources for fitness inspiration. Ross trains professional boxers and MMA fighters, and his training style it totally old-school, basic, ass busting goodness.<br />
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Check this out:<br />
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[url]http://rosstraining.com/blog/2009/04/28/another-vote-for-simplicity/[/url] -
well, to add to the list of injuries on this thread, I tweaked a rib or intercostal. I went on a 3 1/2 hour trail run last weekend (through a lush valley with no people, some leeches, no snakes as cold, and only one major hill climb), and we had a lot of stream crossings. My sandals had a bit of green moss on them from the path, and I (despite my rock hopping good balance) slipped through tiredness. I twisted to avoid a fall, and the lower left rib at the back-I felt something give. We continued running for an hour, although I held it to reduce impact. It's still very sore, although I started being able to run today (6 days later). I don't know whether it's a fracture because breathing is no problem, or I pulled/tore a ligament or muscle. <br />
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Will resume hiking on the weekend. I have an awesome 4-5 hour run/hike planned for March-will try to do it every weekend. I also decided to tone up, cut fat and increase muscle.<br />
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Thanks Bartman for the suggestion, I'll use it soon, will be good when exercising in the heat. Thanks davidav for the website, very interesting. Yep, hills take as much as you can give. I really notice significant increases in my patience, resilience and general fitness through these workouts. I want to keep it going and intensify it this year. -
There is a whole heap of things you can try for cramps but cramp mostly comes from over exertion. I was getting a bit of cramp last year while cycling. I hardly ever got cramp on training rides but would always get it on the more competitive funs rides when I'd ride a bit harder. Did a whole bunch of googling on it and most sites say it's from over exerting while training or racing. A lot of the "research" that comes out about electrolytes and salts is funded and done on the behalf of big drink companies like gatorade. I'll try and find the links for you.
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[url]http://www.sportsscientists.com/2007/11/muscle-cramps-part-1-theories-and.html[/url]<br />
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It's a long read but might be worth your while. -
Thanks Toddy and Bartman. Yep, I read all 4 pages, very interesting and persuasive. <br />
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Obviously I'm not fit enough yet, mainly in the calves (duh, climbing thousands of steps over 3+ hours is sure to make them tired)-and I only get cramps after 3 hours of hard exertion-and sweating bucketloads, My regular training is under 2 hours. When I go on regular pace 5-6 hour hikes I don't get cramps, I'm not very tired, and I don't sweat much. There's nothing I can do about it really, apart from stretching more, since I'm not going to go on 4-5 hour hike/runs 3 times a week, thank you very much.<br />
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I'm going to give baking soda a whirl as well, still resting my rib and it's cold out at the moment<br />
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We need a tired icon for this part of the forum. -
Great stuff kea. <br />
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I got a taste of hill sprints over the New Years period. I was at my nana's place (a small island off Great Barrier Island) and each morning I would sprint up a steep hill where my grandpa, nana and uncle are buried. Had a good interval routine going do 15 bodyweight squats, 15 pushups sprint up, no rest, repeat squats and pushups and sprint down for 1 cycle. Do the cycle 6-8 times and I was buggered.<br />
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I hadn't sprinted a hill since I was a kid. -
I got a bit lazy over Chinese NY, 2 weeks off-and had a rib injury. Started to get back into it slowly this week, and went out twice today for a 90 min hill climbing and run AM, the PM 15 hill repeats alternating 190 stairs 2 by 2, then run 150 steps plus some basic weights. Lots of hard breathing today. Next weekend will have a 4-5 hour big effort, so will take several mornings early before work to do 10-20 hill repeats at fast pace to raise my fitness. Lost a little recovery speed fitness, but still fast. Rib's mostly better, still sore with direct pressure.<br />
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Am off to Bavaria in a month, so if anyone knows some good trails/hikes/restaurants/hotels there please let me know. After work, am taking a week off to do some hill running in the Alps, as well as a wee look around. -
I had a good time around Bavaria, and went for some hikes in snow-up to knee deep. Fun. Back for a couple of weeks, gradually getting fitness back-I seem to have lost some of the edge I had before, but still have decent stamina. Will take a few more weeks before I am where I want to be as a base level. Just going 3 times a week now to allow recovery time. May will be the month when I really push it again. Eating the big breakfasts and more meat and cheese over there in Germany, and walking more every day (reason why German girls look so fine), often carrying a heavy bag, gained 3kg.<br />
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Today I did 20 * 190 steps, done two by two, fast as possible without running, and jogging down. Some weights-bench press, squats, dead lifts, pull up knee lifts (1 pull up morphing into 10 knee lifts, down, repeated 5 times). Actually kept a good speed all the time, so my fitness is decent and by the end of April should be good again. Will update this in a week. There's an 8km trail race in early June I might go for if I can keep to schedule-May want lots of longer run/hikes, and some hill sprints. -
Come on everybody, let's make this section busier-it's interesting to see lots of people updating their fitness journals. Go Bart!<br />
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Here's what I'll be doing over the next 6 weeks-I'm aiming for an 8km trail race so want to be fitter, retain muscle, reduce 2-3kg fat to be +85kg:<br />
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Week 6- 220 steps routine 3 times plus other upper body exercises. I climb 220 (I lengthened the normal workout a bit) steps 2by2, at the top I do some simple and quick deep squats till failure, jog down, repeat for 75 minutes or more-about 15-20 times. Afterwards, I do bench press, stretches, power clean lifts, finish with 5 sets of 10 pull up knee lifts (1 pull up, hold, 10 knee lifts, down)<br />
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Week 5- same 2 times, and a longer run/hike workout (3-4 hours). 1 more short workout of hill sprints<br />
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Week 4- same 2 times, and a longer run/hike workout (3-4 hours). 1 more short workout of hill sprints. Will also begin a month of gym many evenings, mainly to help a friend lose weight, and I can also focus on retaining upper body muscle.<br />
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Week 3- 1* 220 steps75 minutes, 1 60 minutes hill sprints, 1a longer run/hike workout (4-6 hours), 1 day of 10 minutes tabatha sprints (following DavidAV's advice above), then stretch-then 5km full speed run-this will be the day after the hill sprints...<br />
Week 2- 1 220 steps75 minutes, 1 60 minutes hill sprints, 1*a longer run/hike workout (4-6 hours), 1 day of 10 minutes tabatha sprints (following DavidAV's advice above), -then 5km full speed run-then stretch-this will be the day after the hill sprints...<br />
Week 1- Tuesday, hill sprints for 90 minutes. Wednesday -then 5km full speed run-Stretch every day, small jog on Friday.<br />
Race<br />
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After that I want to begin burpees, maybe design a better workout schedule for more power/strength.<br />
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I'll update it every few days, hope I stick to it. Want to see how fit I can get. Any suggestions would be appreciated, if they can fit in/improve the above. Cheers. -
Walking lunges - ten minutes - that will pack some stamina into your thighs! I have been pounding a set of concrete stairs over the last couple of days trying to get rid of some fluid on thighs. I forgot how much I love stair climbing! 108 to the top, takes about 54 seconds, with each step the heal touching the ground again. I used to sprint them around 30 times in my rugby days, and walk (stumble down).<br />
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I think I would not mind this hill / trail running thing, sounds intense, good luck.