Hills, Holiday, Workout Wednesday

Happy Global Running Day!

Hello friends! Happy Global Running Day! I hope that you all celebrated in some form today. I couldn’t think of a better way to celebrate than with the traditional #WorkoutWednesday and a bonus celebratory easy run with some of my favorite running friends!

Check out some of these fun Run Happy facts from Brooks (the running company, not our dog) …


97% of runners believe that running makes their day better?! That’s pretty awesome.

I learned in the RRCA coaching course that a hill workout can replace a speed workout, but a speed workout can’t replace a hill workout. Hill workouts are great multi-purpose workouts. They can help improve strength, stride power and running economy. My coach wrote a very informative blog post last week about hill repeats. You can read it –> here. I had a sneaking suspicion that I might see this workout pop up on my training plan sometime soon and I was right.

Another thing that I learned in the RRCA class was that you should ask your runner was his or her least favorite workout is … and then make them do that. Sounds kind of cruel I know. If I ask myself that question though, the answer would most definitely be hills. I’m really not a big fan of hills. We have never really gotten along very well. I guess it is time to change that.


The workout today was 12 X 400 meter (quarter mile) hill repeats. You run fast up the hill (my target pace was 6:30 (so 1:35-1:40 per 400)) and then recover (jog slowly) down the hill. I knew that the workout would go better if I ran by feel than by a specific target pace, so I decided not to look at the pace at all during the workout.

I knew from coach’s post (and instructions on my training plan) that I could do this workout on the treadmill or I could find an actual hill outside and just run up and down it a bunch of times like a crazy person. The idea of doing this workout on the treadmill was really not appealing and we actually have several very good hills that would be perfect for this workout close by. Luckily Rebecca had a hill workout scheduled this week as well, so we decided to join forces and do our workouts together. Daniel joined us too! Misery does indeed love company.


Here is the elevation profile from my Garmin:

005 Edited

My splits were 1:50, 1:48, 1:56, 1:58, 1:54, 1:54, 1:50, 1:49, 1:48, 1:52, 1:56, 1:55. This was slower than my target pace, but I am still super happy with how the workout went and how I felt during the run. I haven’t done hill repeats since I trained for Boston in 2012. I think I did them once during that training cycle and that did me in. I never wanted to see another hill repeat and yet here I am today, feeling happy after my hill repeat workout! I guess I’ve matured as a runner? Or perhaps I’ve gotten crazier? Let’s go with option A.

As a further continuation of the global running day celebration, Lizzie and Jill planned an evening run from Running Wild. We printed out our Brooks bibs and headed out for a nice, easy evening run. 

Action shot groupie! 

Lots of fun running went down today! It was the perfect global running day celebration! 

See ya later! 




2 thoughts on “Happy Global Running Day!”

  1. Hey Sam!

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