you will naturally run slower going up a hill. you also recruit more energy anaeribiaclly, so the ability you are training here is the abililty to remove the lactic acid from the muscles quickly, the anaerobic threshold. it will also train strength and power for specifically running up hills, and this power whall transfer into faster flat track times. it has been said that hill training is speedwork in disguise.
some things to remember when running up the hill.
1. it's ok to take smaller steps. don't try to maintain your flat ground stride length because you can't.
2. therefore take more smaller steps, this will help to keep your pace reasonable. the frequency of your strides is therefore greater, but the distance covered may be slightly less.
3. keep breathing, i know it sounds stupid, but...oh man, some people....!
4. try and keep your head up, looking towards the highest point you can see on the top of the hill. it will make the outlook of climbing this hill more reasonable.
5. it's ok to attack the hill, but don't tire yourself out. the reason it's good that youre training on the hill, is because it will let you know what your own maintainable pace is, and how hard you can hope to push yourself.
6. don't look down., especially at your own feet. even if you keep your eye fixed on the guy in front, it's better than staring into the ground in front of you, because then it looks endless.
7. don't slouch over forwards too much, it's a natural tendency to lean inwards to compensate for the backwards slant of the hill, but it's important that you keep relatively upright, but not like youve got a brushpole up your ar.. . if you get my drift
8. do plenty of training on the hills if you are preparing for a hilly race. it will make it seem run of the mill and thus much easier both theoretically and actually.
enjoy.
keep us posted,
phil
