Silly Question? Hilly Question.

So, here's a question for all you training geeks.

Many of us do the hill workouts in preparation for the rugged trail runs. These are frequently done on the longest hills we can find, in order to build the leg strength.

We also know the value of speed work, either on the track or tempo runs, for building up racing speed. This is more often done in road racing, though some ultra runners work on speed, too.

So my question... Is there value is running short, hard hills, similar to a track workout. Would this kind of hill repeats still build the strength like the long hills?

I ask because I explored a small park today, and it had some trails that included steep, slightly rugged, but fairly short hills. Would this short loop, running repeats of the hills hard, be as good or better as the longer hill workouts?

Afton Recap

Before the run, with ultra friend Zach Pierce.

On Saturday, the 4th of July, I ran the Afton 50K Trail Run. The weather report was for decent temperatures and overcast skies, a bonus for a July ultra. With that in mind, I had visions of doing really well. I ended up finishing in 6:37, which is 20 minutes slower than last year. I think there are a number of reasons for this.

First is the common mental deficiency experienced by many runners - I went out faster than I should. My early pace certainly wasn't pushing the anaerobic threshold, but I should have know that my puffing on some of the hills would take a toll later. 31 miles is a long way and spending energy early is a common mistake.

Second, I think I underestimated my fitness level. Although I'm in fine "ultra shape", in hindsight, I was at a much higher level last year. I think that after the Rocky Raccoon 100 miler in February, I slipped into maintenance mode rather than training well. That has kept me in the game, but not able to match previous performances.

At the aid station after the first loop.

Lastly, the weather ended up playing a trump card after all. Though it never got super hot, the humidity was very taxing. I was sweating profusely, and on the second loop was reduced to much more walking. I was able to keep my power walk going on the up hill sections, and managed to catch or pass some folks that way, but they got me again later.

All in all, I'm happy with my time when everything is considered. As usual, it was a great get together of the ultra gang. My friend John, finishing only his second ultra, called it the hardest run he had ever done. But in the next breath mentioned what an amazing group of people there are at ultras, and how much it's like a family.

The real secret to success? Red Bull!

And what I've gained from this weekend's run is the realization that I need a concerted training effort for the HURT 100 in January. I've laid out a training plan to get me there, and though I'll be doing less races this year, I think it includes lots of quality training.

Next up: the Voyageur 50 Mile run on July 25.

Photos one, three, and four courtesy of Jen Pierce. Photo two courtesy of Londell Pease.

A Little Thunder and Lightening

On Saturday morning I went out to do a loop of Afton. Joining me for the fun were Janine Knutson and Steve Quick.

The weather forecast was for occasional thunderstorms, but it was only lightly raining when we started. However, it felt nice as we made or way from the start through the first part of the Africa Loop and around the Back 40 Loop.

We were on the second half of the Africa Loop when a thunderstorm finally hit. There we were on the prairie, without a tree in sight. Janine, Steve and I were suddenly the highest points around and the lightening was getting fierce. We booked it over to the trees and ducked into the little shelter at the trail intersection to wait it out. After about 10 minutes, the storm passed and it turned into a gorgeous day. It was a little scary there for a minute, though.

Janine headed back a little early, but Steve and I finished up the loop together. I'm looking forward to getting out there again for next weekend's 50K. It should be fun.

HURT 100 Mile Run Application

The HURT 100 web site just posted that the race application will be available online August 1 at midnight, Hawaii time (4:00 AM Central time). The run is January 16-17, 2010. Anyone interested in going?

They'll be posting the application rules in a few weeks, but I'm assuming it's like previous years. You have to print and mail the application, which they accept in order of postmarked date. That gives folks here in Minnesota an equal shot with the folks in Hawaii. They only accept 100 runners, and once they receive around 70 entry forms, they pull the app off the web site, figuring those in the mail will fill the field.

In 2008, they filled in two weeks. Last year, they pulled the application off the web site after two days, and filled within a few days of that. If your entry doesn't make it in time, there's a wait list to fill the slots of runners who end up not being able to make it.

Of course, since the note said they'd be posting the "selection guidelines" within a few weeks, they may be comtemplating a change to the process. Stay tuned.

Just Training

I haven't done anything very long since FANS three weeks ago. The week after was still easy recovery and the following weekend was Father's Day activities. However, I think that ended up being a good thing. I've done a couple of runs this week, including Hyland yesterday afternoon in the heat, and my legs have felt stronger. Maybe they needed a little rest.

However, with the Afton 50K a little over a week away, I'm feeling the need to get out there for a training run. This Saturday, I'll be heading to Afton for at least a loop. I'll be taking it easy, but working the hills.