Q1: For runners, besides the bike, what do you think of hiking in hilly terrain or XC Skiing as lower impact ways of logging volume, especially for some of the bigger days (2 - 6 hours)? Heart rate average near but below LT1 and capped to be no more than 5 BPM over LT1 (some trails have brief pitches).
Using these HR caps I can tolerate long hikes without post-hike fatigue or soreness. I configure the iSmoothRun app on my watch to audibly call out shifts in heart rate zones. I did a 5 day traverse recently (with a near-zero day on day 3) as a DIY training camp recently
Q2: Any thoughts in choosing OR avoiding terrain with lots of 18-24” rocks in the way (ie, lots of step-ups and step-downs)? A bit of strength WO as part of the hiking.
I like skiing, a lot. Both XC and Skimo. I use it myself in the winter. I recommend you maintain run frequency across the winter. Short runs will be enough, especially if ski volume is up.
I view hiking in the hills as general conditioning. Sort of its own thing. For an endurance athlete, I wouldn't have them ruck or use a pack.
Easy jogging the "downs" will transfer to run durability when combined with flat run workouts.
So if we were designing a hilly run workout... warm-up ten minutes with walking, then easy jog on the flat/low grades, then an uphill segment (small step jogging, power walking and step ups), then easy downhill back to the start - optional add a flat segment of running.
I've done the above workout for 20+ years. It works _really_ well to build run durability. Combine with flat running, elsewhere in the week.
18-24" steps are big! :-) Mine are a little lower. The issue for me wouldn't be the "up" it would be coming back down.
Thanks, Gordo. That makes so much sense. No reason to trash quads or patellar tendons.
Hi Gordo,
Q1: For runners, besides the bike, what do you think of hiking in hilly terrain or XC Skiing as lower impact ways of logging volume, especially for some of the bigger days (2 - 6 hours)? Heart rate average near but below LT1 and capped to be no more than 5 BPM over LT1 (some trails have brief pitches).
Using these HR caps I can tolerate long hikes without post-hike fatigue or soreness. I configure the iSmoothRun app on my watch to audibly call out shifts in heart rate zones. I did a 5 day traverse recently (with a near-zero day on day 3) as a DIY training camp recently
Q2: Any thoughts in choosing OR avoiding terrain with lots of 18-24” rocks in the way (ie, lots of step-ups and step-downs)? A bit of strength WO as part of the hiking.
Thanks for any thoughts
Hey Dan,
Short answer - all volume is useful.
I like skiing, a lot. Both XC and Skimo. I use it myself in the winter. I recommend you maintain run frequency across the winter. Short runs will be enough, especially if ski volume is up.
I view hiking in the hills as general conditioning. Sort of its own thing. For an endurance athlete, I wouldn't have them ruck or use a pack.
Easy jogging the "downs" will transfer to run durability when combined with flat run workouts.
So if we were designing a hilly run workout... warm-up ten minutes with walking, then easy jog on the flat/low grades, then an uphill segment (small step jogging, power walking and step ups), then easy downhill back to the start - optional add a flat segment of running.
I've done the above workout for 20+ years. It works _really_ well to build run durability. Combine with flat running, elsewhere in the week.
18-24" steps are big! :-) Mine are a little lower. The issue for me wouldn't be the "up" it would be coming back down.
g