Running Log: Thursday, April 1 2010

Fergus Hill Circuits x 6

3.5 miles in 23:00, average pace 6:40/mile

Notes: beautiful sunny day, though the wind remains strong and cold; here is Lydiard on the multifarious benefits of proper hill circuit training (a.k.a. the "time saver" session):
"By springing up-hill, with a series of short and sharp resistance, you can use your body's weight as resistance for your leg muscles. The up-hill springing will also stretch the muscles and tendons to the extreme experienced during competitions and other training and assist in added flexibility and speed. It will also help to eliminate the possibility of pulled muscles and strained tendons later. Ankle flexibility is of great concern to the runner: and with strong and flexible ankles, the runner is able to increase stride length. A good running technique is also important: and by learning to run with the hips comfortably forward,the runner is able to bring the knees up higher. This in turn allows the feet to follow through higher, in so shortening the lever and allowing for a faster leg action. So it is important to develop leg power, flexibility, and a good economical running style. With good speed development, the runner can run at relatively the same speed more economically. This is of great importance to the marathon runner as well as the track runner. By using hill training, it is possible to develop all these abilities during the same training sessions so saving valuable time."