Wednesday medium Hill Session
In the road to Jungfrau Marathon I am incorporating 2 weekly trainingsessions dedicated to hill work. On Wednesday my focus will be on the technical aspects, in the weekend I will work on gradually increase the number of elevation meters (951m last Sunday, going for 1000m this weekend).
On the techical sets such as today my focus is on maintaining a good posture both in climbing aswell in descending. With climbing this means push off from the front of your feet and maintain your upperbody straight. With descending this means not hopping down (jumping and falling on your back foot and using your front foot to push off again) while, hopping down is fast it is very hard on your quads (yesterday I felt like having boiled spaghetti legs due to this), the technical and sustainable way is to shorten the strides increase the cadanse but keep your legs below your centre of gravity.
Furthermore I focused on all 3 climbs this artificial ski hill had to offer (steep grass hill, long climb, winding path) and did 5 sets of each of them - resulting in a trainingsload of 540 m of elevation gains.
Descending I was a little more adventurous than just doing repeats and explored some of the mountainbike paths as a way to add some more fun in the session!
Happy running!
Off road running! Glad it's not snowy for you, but still, be careful!
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Strong progression from 951m toward 1000m+ on the long days. those views 🖼️ are awesome 💯
Great job and what beautiful scenery. It isn't mountain running in pine forests but it is pretty. Downhill is much harder on the legs, and it's good to hear you have a plan to overcome that problem. It makes sense to takes shorter steps and keep your legs under your center of gravity. I've never done mountain running only hiking/mountain climbing when I was younger. The downward portion is always the hardest!
Glad you put in such a great run with so much elevation gain. If you keep this up yo should be ready for those Swiss mountains in time for the race, it should be beautiful and fun!
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The weather seems perfect for activities, not foggy or dark like here
Also nice paths in the nature there!
boiled spaghetti legs !LOL I used to call it Jelly legs. 2 per week do they just replace your harder interval sessions?
Haha yeah Jelly Legs is also something I can relate to!
For now, yeah building a strong base safe and relatively fast. When my weekend session gets to 2000 elevation gain. I will settle there and expect to swap my Wednesday session back to strong interval. I also added Friday 30 min skipping intervals to maintain some high intensity capability - but for now indeed the focus on climbing + core work!