Morning Run: Reverse hill sprints

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steevc just finished a 5.36km run, that lasted for 33 minutes.
This run helped steevc burn 399.0 calories.

Description from Strava:

I post my runs on Hive where I get a few comments. Over there @svanbo mentioned that my uphill sprints were not really very quick. I do appreciate that I am pretty slow compared to serious runners, but I do what I can. He suggested that I spring downhill to get my legs used to going quicker. So that is what I did today.

I was on the usual slope up West Drive. I jogged to the top and then went down as fast as I could. Uphill I can get down to 5min/km, but this time I was peaking at under 4:30. Of course it is easier running downhill, but perhaps I can go even quicker. I was thinking about trying to raise the cadence and get my arms pumping.

There is not currently a Strava segment for that downhill stretch, but I may create one to see the average pace.

I may well try this workout again to see what difference it makes.

Run free.

If you would like to check out this activity on strava you can see it here:
https://www.strava.com/activities/7773344593

About the Athlete: Older guy trying to keep fit, but still hope to go quicker.

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This is an automated post by @strava2hive and is currently in BETA.

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22 comments
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A great idea, I love a bit down hill assisted speed work, moving faster helps me build confidence too. Though I did get a jarred knee once pushing too hard on steeper down section.
!BEER

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This hill is not very steep really, so I'd hope not to get injured. I've seen fell runners storming down big hills and that looks risky. I just want to find a little more speed somehow.

!BEER

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You're smashing your training at the moment and getting stronger every day.
For the month of August 2022, the Strava2Hive leader board will be determined by "calories burned"!

This Weeks Leader Board(Top 5):

  1. @michelmake - 1860.0 Calories Burned
  2. @run.vince.run - 1250.8 Calories Burned
  3. @dannewton - 1098.1 Calories Burned
  4. @toofasteddie - 882.0 Calories Burned
  5. @new.things - 866.0 Calories Burned
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Your post made me think of this section of the commercial for the new Apple Watch Series 8 where the guy is racing against himself.

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I'm mainly racing myself and Strava lets me see my progress. I have to see if training can compensate for ageing :)

!BEER

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I adore your motivation and consistensy @steevc. Better than nothing, making your day productive by working out is always a prime goal. Keep going! ;))

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I expect there has to be a really fine line between pushing yourself to get a personal record and pushing yourself too far. It sounds like you are doing what you can to cautiously toe that line. Nice job on your run!

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It's just a training session rather than trying to overdo it. I just need to get used to going faster as well as getting fitter. I hope it will pay off/

!BEER

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(Edited)

Kudos 👌. We really are in a competition with ourselves, to be better than who we were the day before.

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Hi @steevc don't you use a sports watch? I mean when you take a lap time, you do see the average of only downhill series, don't you? Or didn't I understand it well?

As for going wuicker and using your arms: Try to coordinate the opposite arm and leg. Right leg striding, means left arm in front of you, and left leg stride = right arm. Use 90 degrees angle for your arm and use more force for pulling than for pushing.
When you've got this technique working (even more important for uphill and very important for plain runs too), try to get a longer stride when you're running downhill.

Don't worry to tag me when reporting ;-)
!LUV

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I do have a watch, but I don't tend to watch it too much when running. I do sometimes when trying to maintain a pace. For now I am just trying to go quicker on these sprints and I will take notice of my form. Thanks.

!BEER

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No need to watch it "while" you're running. You can also look at it "after" running and analyze your progress, for example in Strava or Runalyze. !PIZZA

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I do look at the stats on Strava. That's how I knew my average pace :)

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