M.O.R.E.: Hill Repeats

Wednesday, April 8, 2009

Hill Repeats

This morning I dragged myself out of bed and was sorely disappointed to see that the weather was nice enough for a run with my friends. Although I had missed running so far this week because of my trip "north", I was exhausted, and hoping to just go back to sleep for a little bit longer. The mention of "hill repeats" was lurking somewhere in my mind as I slowly got ready for the inevitable. We started out a Cheesepark and ran our hilly route, through the paseos that lead to the back of Helmer's Elementary School. I was surprised that my legs felt so fresh, I guess all that walking around the universities helped, but didn't wear them out like I was afraid. Standing at the bottom of the "water tower" hill, Marathon Mom told us we would be running uphill, as fast as we could for 10 seconds. We did this over and over for a total of 12 times, and I have to say, that 10 seconds of hill running is totally doable. We even discussed if we were working hard enough at one point. I have read articles in "Runners World" about how this exact type of workout can help you build speed, I can't remember how many repeats were needed, but I think what we did today was a good start. I am sure we will be feeling it in the legs tomorrow, but I was very happy to finish another somewhat challenging workout, especially since I was doing a dance and praying for rain just last night! With Marathon Mom out of town, we will have to come up with something creative on our own for Friday's run 8am @ Lowe's.

2 comments:

marathon mom said...: Today's hill repeats did feel much easier than when we run up the entire hill only 1x without stopping. It really did feel like 10 seconds was not quite enough. However, I did feel the exhaustion on the way back, especially on the switchbacks. You were running like your legs were very fresh. I hope you have fun on your Friday run. If your legs are sore from today, then it will be a good day to take it slow and run easy.; April 8, 2009 at 5:31 PM
Patty said...: I did feel good today, but I can't quite stay up with you and C on the hills. I want to do those repeats again because I think I can improve. Friday will be an easy run for sure and we will wait for you on Sat. if you like, let us know. Have fun!; April 8, 2009 at 9:08 PM

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Favorite Trails

South Fork 3.1: Start from dirt parking lot on Magic Mtn Pkway and run to the loop at Wiley Bridge and return the same way.

Tesoro 3.25: Start in Albertson parking lot and take sidewalk/trail until it ends and then enter the water tower road to the top two towers where the ends. Return the same way.

Chesebrough 3.25/4.60: From Chesebrough Park, N. to Copperhill, So. on Bike Trail, turn around at Decoro, back up trail to power lines to bridge at park. Turn around at Heritage will give you 4.6 miles.

Chesebrough 3.5: Chesebrough Park down to McBean, south to Northpark Dr., the paseo trailhead. Take the paseo to Helmers and back. Very hilly.

Bridgeport 4.0: Fairly flat, run toward Lowes and under Bouquet bridge to RiverPark community until you reach the closed gates and return. For a hilly run, go north into Helmers and run up the paseo switchbacks into Northpark where the paseo ends and return the same way.

Chesebrough 4.0: N. to Copperhill to west side of river trail, run S. on Bike Trail past Decoro bridge, across Decoro to the east side of river trail, up back to power lines trail, back to park.

Chesebrough 4.0: From park down power line trail to Heritage Park and back same way.

Bridgeport 4.0: From School, cross McBean via bridge or street and head into industrial center on Ave. Scott Bridge and enter bike trail going south toward the train bridge. Turn around at train bridge and return same way or cross the bridge and head toward Peet's after crossing train bridge and back onto the Lowes Trail.

Heritage 4.0: From park, run up bike trail to Decoro, over McBean Bridge into Helmers, and into Bridgeport through lake trail back to park. Can be done in reverse. Moderately hilly.

Chesebrough 4.25: Chesebrough north to Copperhill, left to Albertson side of bike trail. Run south on trail to Decoro and cross over bridge and head north all the way to Copperhill on east side of river trail and back to the park the same way as started.

Cheese/Decoro/Helmers 4.25: From the park, down dirt trail to bike path, south to Decoro. Leave bike path at Decoro and cross paseo bridge at McBean. Stay on paseo up hill towards Helmers. Run up water tower trail once then continue on to switchbacks and paseos back to park.

Heritage/Bridgeport 3.3: Heritage Park south to McBean Bridge @ Panera. Cross and head toward Lowes bike trail and head east toward Bridgeport Park. Halfway mark is at park bathroom, head back by entering trail along the lake and back onto the bridge.

Lowes 4.25: Lowe's parking lot to McBean, cross the bridge and to South Fork. At Valencia Bridge, enter trail behind Hart Baseball diamonds. Continue on trail to Bouquet and across the bridge on the east side and back under the bridge again towards Lowes.

Peet's & Decoro 5.2: Peet's Coffee to train bridge path; to Decoro and across bridge; back down McBean side of bike trail back to Peete's.

Peet's & Wiley 6.0: Start at Peet's Coffee and head east toward South Fork trail and past the Wiley Bridge. Keep running another 200 yards to where the trail forks left and right. Turn back same way.

Peet's & Copperhill 6.0: From Peet's to bike trail heading north to Copperhill and back.

Albertson 7.0: From the Albertson parking lot on Copperhill, enter the westside bike trail and head south until the train bridge. Return the same way.

Peet's 8.5: Run to Copperhill on east side of river trail and return via train bridge on other side.

Lowes 10: Start in the Lowes parking lot. Enter the bike trail heading west. At McBean, cross the bridge and head east toward SouthFork trail. Continue on trail until you come to the Wiley bridge and head back the same way.

McBean 14: This route can be done from anywhere along the trail route. Starting from McDonald's across the post office, run to the end of the South Fork trail and return the same way, cross the McBean bridge and run on the Lowes trail until you hit Bridgeport Elementary and then cross Newhall Ranch via the bridge or street and run back towards McBean. Continue north on McBean until you hit Copperhill. At Copperhill, cross McBean and enter San Francisquito bike trail and run south on the trail until you are back at McDonalds.