Running Shorts

So this is another edition of WOTW that I didn't do, but my high schoolers did. I do think it has value for runners of all abilities though. What is the workout? Explosive hill repeats are really simple: find a hill -- something steep, preferably grass. It doesn't have to be long, just something that takes you 8-10 seconds to bound up. (If there's not a hill near you, stadium steps work as well). Then, do hill repeats: sprint up the hill as fast as you can. Visualize yourself exploding up the hill. This is an all-out, maximum, 110% effort. At the top of the hill, walk back down and then rest for 3-5 minutes before the next one. Yes, 3-5 minutes. That part's essential -- you want to be fully recovered before you start again...this is a sprinter's workout; don't try to gain aerobic fitness on these. No, no running during rest. The first time you do this workout, only do 4-6 reps. Work your way up to 10. That's it, pretty simple. Why should you do it? M

Ok now, before I get any complaints about being arrogant or an elitist or anything like that, let me first give my definition of an "elite runner." The way I think of it, in the running world an "elite" is anyone who places competition before participation. Elite runners range the gamut from full-on professionals to the local fast post-collegiate runners; the term to me also includes high school and college xc and track athletes as well as masters and age-group competitors. More than meeting a certain time standard, being an elite runner is more about having a competitive mindset. So now that that's out of the way, let me also say this: while elite runners are often the most visible athletes to the general public, they do make up a minority of the running community. People are often intimidated or put-off by elites, thinking that the faster runners judge anyone slower than them as inferior, less worthy, "not a real runner," etc. Of course, when you a

And by 'easy long runs' I mean long runs (no matter how long) done at an easy effort; long slow distance, or LSD is how some people term it. But first, a caveat: long slow runs still have their place in the running world, but can we please stop doing only long slow runs? LSD runs are great in two situations: 1) when you are building your mileage early on in base training, and 2) as a low-key aerobic maintenance session during your peak competition season -- your focus should be on race-specific workouts, so long runs shouldn't be enough to tire you out. At any other point in the heart of your training? Change it up. Why? Because always and only doing long easy runs is the definition of insanity: doing the same thing over and over again while expecting a different result. Listen, I know consistency is important to train well, but so is variation. If you want to improve, you have to mix things up bit, you have to challenge yourself and push the limits of your comfort zo