Running Log: Thursday, January 21 2010

Fergus Hill Circuits x 7

4.1 miles in 26:30, average pace 6:28/mile
Splits: 6.33, 6.28, 6.36, 6.17

Notes: evening run, 4 degrees (39 F) but with a stiff and cold east wind, which I had to run straight into during the uphill segments; didn't focus as much on foot-speed tonight since I wanted to be able to do at least 6 circuits; for those who haven't been up Fergus or Oban Drive, it is a stout hill (as far a city streets go), rising 150 feet in about 400 meters - i.e. an average gradient of 12.5% - perfect for Arthur Lydiard's hill circuit training. A true Lydiard hill circuit entails powerful, upright strides for the uphill climb, focusing not on forward speed but on quick, upward-powering strides (no hunching over!); secondly, a brief (1-3 minute) relaxed jog around the flat summit; thirdly, a fairly rapid downhill descent, focusing on moving one's feet as quickly as possible with short, crisp strides (no over-striding!); finally, a 100-200 meter wind sprint on flat terrain at the bottom of the hill, before beginning the next circuit. These circuits are very efficient at developing power and foot-speed. Lydiard recommended doing hill circuits during the training block immediately following high-mileage aerobic training, as a means of transitioning into the intense speedwork training block.