Cardio

HAHA...well...can you at least wait until the run is over before you push me in the lake so I can cool off?

Thanks!

Beats plugging away on a machine!

Jordan, I think that's a fare compromise.  It will take me a while before I have enough energy left at the end of these runs to push you into the lake though.  Or maybe that bird you met the other day will mysteriously land right on the waters edge....so when you come over to have a closer look it won't take that much effort!

Annette - damn straight!

After finishing my Chest & Biceps workout today I headed home, got in a meal, and headed right back out to hit some HIll Sprints.  

There is another park close to where I live (separate from the place Jordan and I ran the other day) where I normally do sprints.  Unfortunately there isn't a really steep hill anywhere but there is a slight inclined area which is pretty smooth for about 40 yards.  

My typical method is to run 20 sprints in 20 minutes.  I sprint up this hill 40 yards at full speed, exploding from the start, and then do a light jog back to the starting point. I rest for about 30 seconds and then hit it again.  This continues until all 20 sprints are done (right around the 20 minute mark).  Towards the end my full speed is at the pace of a slow turtle but that's where it counts :).  Before starting, however, I do a good amount of stretching since I had a few nasty groin pulls in the past.  Try doing heavy squats with a pulled groin!!! Not fun.  

Well, I followed that exact method today then proceeded to drip sweat for about 20 minutes afterward.  As difficult as Hill Sprints are, they seem to be easier for me than long distance running.  I have no clue why....it could just be a mental thing but it's always been that way for me.  

In conclusion, cardio sucks!!    

Enough with the groin pulls...you need a girlfriend!

How about for a little challenge next time you do the exact same protocol...but dont include the 30 secs of rest...use the light jog down the hill as an active recovery period...that should take things up  a notch...plus this way you get your 20 sprints in in less than 20 mins, saving time for more sprints!!

Thats nice...I like!

That's right Jordan, no resting with HIIT, sorry Greg.

Wow, doing Hill sprints with constant motion the entire time?!?!  I'll give it a go next time.   Let's bring the puking outside this time! 

Do you two think that's the most optimal way of doing these?  I always concentrated on the explosive part of the sprints at the start..... accelerating as fast as I could like a sprinter would.  However, if I don't include a slight rest in between there's no way I could explode as hard as possible.  I always thought of these as a cardiovascular equivalent to a leg workout in the gym.....you always have a little rest in between heavy sets in the gym to allow your body to perform at it's best.  

What do you two think?   

Its either cardio or its a strength training exercise...not both...

If its meant to be a training exercise like a sprinter would do, working to improve their time by adding the resistance of a hill...a short rest is the way to go.  But if this is meant to be a cardio session (and I think that is what you were doing...maybe im wrong), then cut out those 30 secs brother.  The key to the cardio is to keep you HR above a certain level for the duration.  With interval training there is some fluctuation there, but there is also a floor that you dont want your HR dropping below.

So which one is it Greggy?

I am going to have to agree with Jordan on this one.  If your are doing the uphill sprints as a supplement to leg training, then the rest is fine, but if its for Cardio, you need to keep your heart rate up.  Sorry.

Hi Greg,

I am with you where long distance running always killed me.  I found that doing 2 to 3 Tabata sessions a week greatly improved my long distance capacity.  If you're not familiar with this workout you should definitely look it up!  It's fast, intense, and different.

Jordan, Annette: 2 points

Greg: 1 point

Looks like you two win...so no resting during my next Hill Sprint session!  I'll be sure to bring my phone and take some pictures when I puke.....hope you two are happy!!  I do appreciate the opinions here.  I'm more than happy to switch training methods if it means speeding up progress.

Ben:  I completely and utterly sympathize with you man.  I HATE long distance running but at least outside it's more enjoyable than doing the elliptical.  I've never heard of Tabata before......sounds like a funky form of Yoga but I doubt that is what you're referring to.  I'll look it up and give it a go if it's something that can be worked into my schedule.  I'll be sure to shoot you some questions if I have any.  Thanks for the advice Ben.  

oh, no one wants to see you hurl.  Don't worry, you will be fine.  You will get used to it pretty quickly.  Try pacing yourself.  Maybe start with 10 sprints and work your way up to 20.  I am with you.  Anything to speed up progress.  

I'm with ya Annette.  I'll definitely test the waters out but my goal is definitely to finish those 20 sprints without stopping.  We'll see if I can do it.  

I'll just make sure to bring my box of Hello Kitty band aids in case something goes wrong.  Nothing screams bodybuilder more than Hello Kitty.

Today I did a light 40 minute cardio session on the bike.  Nothing to write home about.   

Good God!!

I tried the hill sprints today without a break and my lungs were on FIRE!!!!  

There was no way in hell I could muster up the lung capacity to do all 20 sprints in one shot.  Instead I broke them up into sets of 5 sprints without a break.  Each set had about a 1 minute break in between.  The last set of 5 was obviously the toughest.  I could only hit 2 sprints, slight break, 2 sprints, slight break, and final.  

After the last sprint it took me a good 5 minutes before I could walk back to my car.  Definitely good stuff! 

Next time I plan on improving on this.