Hill Repeats

Every runner or person wants the push to become faster or even something to change up the routine and hill repeats are awesome for this…. and let me tell you, brutal!! (Makes them more fun.) For as tough as these repeats are, they have so many benefits for your training or just to become in better shape. These repeats increase endurance, speed, and make your mental and physical game strong just from the challenge alone. You want to find a hill with enough incline to be a hill (ha) but not something that may torture you so much that form and fun are taken from the exercise.

The idea is you find the hill and either sprint or run up at about a 5k pace to the top and then jog back down, repeating this 4-8 (even 10) times. On the jog down you’ll want your body to just relax and carry itself so that you’re not even more tired, because trust me if you’re putting in the effort after the second hill you begin to wonder what you were thinking!! And let me just say if that does cross your mind, you’re thinking you want to be stronger and faster and kick some tail THAT’S WHAT! đŸ€Ș

How To Run Hill Repeats:

1. Do these after you’ve had a small warmup before 10-15 minutes is fine.

2. Find your hill and make sure it’s at least 100m or so, remember tough enough to get the benefits but not so tough form and fun are ruined.

3. Be looking a little ahead of you so you’re focused on the hill. Don’t stare at you’re feet or the top of hill but about 10ft in front of you.

4. Run up at 5k or sprint pace, push hard and pay attention to your form. Your arms should be helping you pump up the hill, your posture should be fairly straight.

5. When you reach the top you should be breathing hard! Your legs even might hurt, just keep breathing and take it slow back down. Let the jog be your cool down, shake out your arms if you need to.

6. Repeat this; If you’re beginner I recommend doing 2-3 repeats and then try to add more as you go weekly, advanced should be able to do 6 up to 10. This is a good exercise to do once a week and it’s never a bad thing to choose various hills, inclines, or challenges.

This is a wonderful thing to accomplish because of the physical challenges but also the mental. You’ll feel great after because it was difficult but you proved you can do it. You’ll see with time that your endurance and speed really are improved.

Take care out there 💕

Motivational Monday—Salma Hayek

I’m always a fan when celebrities say inspiring or motivational things. Words that are useful and mean something rather than the things that use some brain cells that I could’ve used for  better information.

Not only do I think Salma is gorgeous and inspiring I respect her…which is rare. Here’s something she’s said in The InStyle Magazine July 2013 issue. It’s a good piece of advice, words that can ring some truth.

“You’ve got to take who you are and love who you are and do the best you can with what you’ve got. That goes for the figure, and it goes for everything else. You’ve got to have a sense of humor about who you are and give yourself a break. You’ve got to be kind to yourself. And it’s not easy, you know? But you need to have this sort of relationship with yourself-otherwise, life is hell. Sometimes evolving doesn’t mean transforming; sometimes it just means owning what is there.”

Not only do I agree, Salma says it well…..young women out there PLEASE read something from her rather than listen to Justin Bieber or Miley Cyrus…plllease!

Go be kind today—Happy Monday!

Wordy Wednesday–Woman of strength

Hey all–You know how my wordy Wednesdays can be 😉 Just a little poem:

 

You are confused, she isn’t so nice….her blood is laced with ice. However she’s the most kind you’ll find- Her light will blind you, don’t look with your eyes…she’s one of the purest heart of time.

But she’s backed down for far too long, all so everyone could get a long. Between the drama and the rage, she scrunched into a little cage.

Uh oh, now she’s risen from the grave, either fall in step with her pace or run far far away.

Never underestimate a strong woman she’s the most bound and determined….and even if she’s played a little dumb, trust, she knows what’s been happening all along.

Don’t take for granted the only love she gives you’ll never feel it again while you live.

In her mind she’s connected the dots and she will no longer apologize at someone else’s cost. The door has been opened and out she went, no more exceptions ….

Be kind! Happy wordy Wednesday!