Geeking out

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I’m sorry a lot of my posts lately have been about running. If you’re not interested, I apologize, I just signed up for my first half post-baby and am super obsessed psyched.  Anyway, I spent a good portion of Zach’s morning nap, when I SHOULD have been cleaning the house, researching how to simulate hill training on the treadmill.  As you know, I train on the ‘mill and will continue to do so for the rest of my training.  Anyway, I first tried to look up the course map for the More Fitness Half, but it is not posted yet. So I did some research on last year’s course and saw that it loops around Central Park twice (the loop is a bit over 6 miles).  I then found the elevation map for this loop. 

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In researching, I saw that you basically need to do rise/run and multiply by 100 to get the percent gradient for the treadmill.  This means, if you are “rising” say 120 feet, similar to the Girard Bridge in Philly during the Philly Half (I looked up this course map too so I could compare the Central Park elevation to something I was familiar with) over .25 of a mile (which equals 2,600 feet), you do 120/2,600 then multiply by 100.  This equals about a 4.6 % incline on the treadmill. Interesting huh?!  Now do you see why I named this post so aptly, “geeking out?!?” LOL.  Anyway, here is what my hill training run looked like for today.

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Sweaty. Haha just kidding.  Excuse the running mascara and gross-ness. Here is what it looked like in mileage/gradient:

2.75 mile warm up (0 incline, 6.0 speed)

.5 mile (3% incline, 5.8 speed)

.25 mile cool down (0 incline, 6.0 speed)

.25 (4% incline, 5.8 speed)

.25 mile cool down (0 incline, 6.0 speed)

.25 mile (3% incline, 5.8 speed)

.25 mile cool down (0 incline, 6.0 speed)

.25 mile (4% incline, 5.8 speed)

.25 mile cool down (0 incline, 6.0 speed)

5 miles total.

I am now icing (with peas) so to combat any shin pain that might pop up, and eating pb & j while waiting for Zachy to get up:) 

Tell me: How do you hill train?!

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