Over the hill

April 28, 2024

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Location:

Baden-Württemberg,Germany

Member Since:

Oct 29, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Started running in 2004.

PR's 

10k 37:44 Sülzbach May 08

Half 1:24:22 Bottwartal  Oct 06

Marathon: 3:06:18 Antalya Mar 08

Short-Term Running Goals:

Train consistently.  

Sub 37:30 10k

Finally break that longstanding 1/2M time

Run a sub 3:00 marathon.

Have a crack at a 5k, an uphill only race, a 50k.

Long-Term Running Goals:

2:55 marathon

37:00 10k

1:22 1/2 marathon

Place 1st in my age category.

Personal:

I'm a Brit living in a small town in the south west of Germany, on the edge of a nature park, the Schwäbisch-Fränkischer Wald. The landscape is very hilly with vineyards & orchards on the lower slopes merging into forest above. 42 years young, married since 1997 to my lovely wife.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Sat, Jan 19, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.302.7011.50

A.M. Very windy but thankfully the rain held off. Decided to run a classic Lydiard hill workout which I've been meaning to try for a while. Warmup 2k, then my circuit - hard uphill alternate running/bounding (670m, 11% gradient), recovery jog 370m, downhill fast relaxed striding 530m, jog 200m, then 2 x 200m strides with 200m jog inbetween, recovery jog back to start. Completed 4 sets. Easy cooldown run at the end for 4k. I found this a tough workout, legs trashed at the end. Total 18,5k in 1:29:11, av pace 4:49/k, 7:45/mi.

Comments
From Benn on Sat, Jan 19, 2008 at 11:37:43

You're logging serious mileage, Ian! When's your next race?!

From Ian on Sun, Jan 20, 2008 at 10:12:17

Marathon in Mar. I tried 100 mile weeks last year Lydiard style but couldn't sustain it and the quality was reduced, I was turning into a one pace runner. This year I'm aiming for 90 mile weeks, the small difference feels easier and so far the quality is better. Keep up your consistency Benn - great blog name.

From MichelleL on Sun, Jan 20, 2008 at 23:07:48

This workout sounds complicated! So are you bounding up the whole hill one time, then running up the next, or alternating for a specific period of time?

From Ian on Mon, Jan 21, 2008 at 11:35:45

I've made it sound more complicated that it actually is. Basically uphill, recovery, downhill and 200s. Uphill is a 400-800m stretch with a 10-15 percent grade. The uphill is bounding until fatigue prevents you from getting good lift, then revert to running or semi-bounding, keep alternating.

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