Supporting running in the metro Richmond area
Yes, this week's rotation brings around hill repeats. And not just the luke warm imitations, such as running on roads with ups and downs. These are the real deal. The "hill" is about 2/10 of a mile and is done with each athlete's best individual effort. Repeat that six times (and likely a special bonus at the end) and you will sleep soundly. And how about the developed LEG STRENGTH!!!
We meet in front of MCV's Gateway Building (Marshall at 12th) to begin running at 5:30pm. We do a warm-up jog over MLK Bridge and back, and then start the repeats. We jog to the bottom of the hill, then each runner tackles it with what they've got. We regroup at the top, do a recovery jog down 10th Street, take Marshall past Gateway and do it again.
Thinking about it, then give it a try. We have fun, but work hard. There are usually about 6-8 runners, and each has met my criteria of having a mix of about 70-80% personality and 20-30% ability. However, then there is Nigel. That bloke defies being categorized. I guess there's one in every group!
Parking: There are usually parking spaces on 10th Street behind the Public Safety Building/Police Headquarters. Meters are monitored through 6pm.
Call me if you have any Q's.
Some things can never be explained....like where else in suburbia can you hear a Hyena laugh....
Hi Mark. I am interested in decreasing my time it takes to run a mile. Im running about a 9:50 mile and would love to get into 8 something. Will hill work outs help with that?
Hello. yes, it is difficult to make a marked improvement in speed without focusing on developing both strength and speed. Hill repeats does nothing for speed and form, but is ALL ABOUT building leg strength. And strength is needed in order to then develop speed (weak legs cannot go fast for long). Alternately, measured hard intervals develop speed and allow for improved efficiency and form. both hills and speed are key components to training. Our Tuesday Nite Workout rotates each week from hill repeats (near MCV), to speedwork/intervals (St. Christophers) and trail runs (a fartlek run for agility and fun), and repeat. The workouts are posted to the message board each Monday (sometimes Tuesday morning). Feel free to call to discuss. Mark 651-5415