Indoor Cycling Class @ Landry's Bicycles presented by Boston Performance Coaching                                         $90 for 6-weeks. Classes begin NOV 2 & 3.  Discounts available to local triathlon clubs. Register below or for more info, contact Coach Vic at vic@bostonperformancecoaching.com

Race Results 115th Boston Marathon

Ali Winslow - Sunday, May 01, 2011
Congratulations to ALL runners in this years 115th Boston Marathon!

Runners had a fantastic day out there with a bright sunny day, in the high 50s and winds blowing out of the west.  This weather combination allowed for a fast marathon, with many PR's.  Including our own BPC PR's, the marathon record was shattered by minutes.  However, due to race regulations, the Boston Marathon course is not a world record race course.  The overall men's winner, Geoffrey Mutai won the race with a time of 2:03:02, breaking both the course record and the world record time.  American Ryan Hall finished in a close 4th with a time of 2:04:58.

Race Results:
Sarah Filion 4:31:05 (first marathon)
Jen Heikkinen 4:54:05 (34 min PR!)
Rachel Rubenson  4:51:14
Silas Bauer  3:30:03
Bash Zaganjori 3:17:02
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The Boston Marathon

Ali Winslow - Sunday, April 17, 2011
The Boston Marathon is a race that most, if not all, Boston area athletes want to race.  It's the most prestigious of all marathons, the ONLY marathon with rigorous qualification standards and one of the largest prize purses for the professional athletes.

It's also one of the most challenging of races for New Englanders.  Why?  Well, the athlete must build their run base in the true "off season" for most triathletes (November -January).  Then, the athlete must train all winter long, building up their mileage in the rain, snow, and icy cold conditions (especially like this past winter).  Then the athlete must try to remain healthy and injury free in the worst of times for infectious diseases like colds, bronchitis and pneumonia.

However, all that aside, the Boston Marathon represents a foot race like no other.  These athletes have an opportunity to toe the line, with thousands of other athletes in an environment of fantastic support.  Every town along the marathon route will be out along the course to cheer on athletes as they race past.  The women at Wellesley are always present to outscream any other person in the area.  The barbeques in Framingham, Natick and Ashland lure the runners along.  Certainly the crowds in Newton, Chestnut Hill, Brookline and in Boston rival any other race support that I have ever seen.

I am definitely looking forward to the marathon tomorrow.  And our BPC athletes are as well.  Be on the lookout for the following runners:
Rachel Rubenson ( #25346)
Silas Bauer ( #26092)
Jen Stone

Good luck to all runners!

Ali
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BAA announces new procedures for marathon registration, qualifying

Vic Brown - Thursday, February 17, 2011
http://www.boston.com/sports/marathon/blog/2011/02/baa_announces_new_procedures_f.html?p1=News_links

By Shira Springer, Globe Staff

The Boston Athletic Association announced new qualifying times and new registration procedures for the Boston Marathon this morning. Both go into effect for the 2012 and 2013 marathons. In 2012, the BAA will institute rolling admission for qualifiers with the fastest runners being allowed to enter first. The field will be filled with the fastest of all qualifiers.

Then, in 2013, the BAA will lower qualifying times by five minutes across all age groups and both genders. The rolling admission process also will remain in place for 2013 and future marathons, continuing to allow the fastest runners to enter first.

The new qualifying times and registration procedures come in response to the 2011 Boston Marathon selling out in a record 8 hours and 3 minutes in October. With the race filling so quickly, thousands of qualifiers were unable to register. After the record sellout, the BAA began reviewing its registration process and researching options to make race entry more fair in the future, not just a sprint to the online registration page. The BAA believes its new formula is the fairest option that best serves the running community and stays true to the marathon’s history as a race for qualifiers.

BAA Executive Director Tom Grilk, race director Dave McGillivray and Director of External Affairs Guy Morse plan to discuss the new qualifying times and rolling admission procedures at 11:30 a.m.

2012 rolling registration dates

- Day 1 (Sept. 12) - Qualifiers who have met their age and gender qualifying standard (3 hours, 10 minutes for men aged 18-34 and 3 hours, 40 minutes for women 18-34) by a margin of 20 minutes or faster may apply for the marathon.

- Day 3 (Sept. 14) - Qualifiers who have met the standard set for their age/gender by a margin of 10 minutes or faster may apply.

- Day 5 (Sept. 16) - Qualifiers who have met their age/gender qualifying time by a margin of 5 minutes or faster may apply.

- Day 8 (Sept. 19) - Open to all qualifiers to register.

- Day 12 (Sept. 23) - Registration closes for qualified applicants. Registered qualifiers will be notified of their acceptance by Sept. 28.

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Understanding Lactate Threshold Heart Rate Training

Vic Brown - Wednesday, February 16, 2011

By Marty Gaal

http://www.usatriathlon.org/resources/multisport-zone/multisport-lab/understanding-lactate-threshold-heart-rate-training 

Instory LabTwo fundamental concepts for improvement in endurance racing and training involve:

  • Increasing your aerobic endurance
  • Improving your lactate threshold heart rate (LTHR)

The first is accomplished by completing workouts involving aerobic exercises (swimming, biking, running, rowing, cross-country skiing, and so on) at an easy to moderate effort level. Over time, your ability to continue the exercise will improve through physiological adaptations to the specific exercise.

For example, if you are currently untrained or out of shape, a 30 minute bike ride may be challenging and near the limit of your ability. If you go and ride 20-30 minutes three times per week for a few weeks, your body will adapt by increasing blood flow to the muscles being used, increasing muscle size (hypertrophy) and strength, improving blood flow through a process called capillarization (tiny veins to the muscles), increased mitochondrial density (aerobic enzymes) in the muscles and a few other geeky details.

All these result in the ability to use oxygen as the main exercise energy source more efficiently, meaning you can now ride longer and not be tired at 30 minutes.

The second, improving lactate threshold, is accomplished by completing easier training sessions like the above, plus including more challenging workouts that raise your heart rate.

Lactate threshold is the point in exercise where your body produces more blood lactate than it can reabsorb (and manage other lactate by-products - look up "hydrogen & lactate & exercise" if you want some exciting reading) on a continuous basis. Well-trained athletes can usually continue exercise at just below lactate threshold for about an hour. Go over lactate threshold though, and that time drops to 5-6 minutes.

For most people, the lactate threshold is about 20 heart beats per minute above the steady aerobic threshold. Any aerobic exercise, generally speaking, will help both points go a bit higher. But there is a point of diminishing returns. If you don't also include workouts that challenge your system by going just below to above your current lactate threshold, you will not maximize your ability in short distance to long distance events.

The secret or goal with lactate threshold training is to raise your threshold point to as close as possible to your maximum heart rate, and improve your ability to withstand that discomfort (if it was easy everyone would do it). If you never do harder workouts, then your lactate threshold will always remain below your possible maximum lactate threshold.

Raising your lactate threshold point, for the most part, will bring your steady aerobic threshold point up with it (as the 20 bpm relationship is fairly constant).

So if you're training for an Ironman, from a specificity standpoint you want to train that steady aerobic threshold because that is more or less your race pace. But you should include some LT training as well to raise that point a bit higher.

If you're training for a sprint or Olympic distance race, from a specificity standpoint you want to work more on that 2nd threshold. You should include quite a bit of aerobic steady training as that provides your foundation.

So you’re probably thinking: how do I find my threshold and what are some workouts ideas?

Finding it:
Warm up 15-20 minutes then 30 minutes "race effort" — as hard as you can go for 30 minutes. Take your heart rate average for the last 20 minutes. Bingo, you have your LTHR.

Biking:
2 x 20 minutes just below lactate threshold with 5 minutes easy between
5 x 5 minutes at lactate threshold with 3 minutes easy in between
5 x 3 minutes over lactate threshold with 3-5 minutes easy in between
8 x 1 minute well over lactate threshold with 2-3 minutes easy between

Running:
2 x 10 to 15 minutes (1 to 2 miles) just below threshold with 5 minutes easy between
4 or 5 x 4 minutes (800-1200m) at threshold with 2-3 minutes easy between
5 to 6 x 3 minutes (600-800m) over threshold with 3 minutes easy between
8 x 1 minute over threshold with 1 minute easy between

Generally speaking, running causes more breakdown so total "hard" training volume should not be more than 10-15 percent of weekly mileage.

Swimming:
4 x 400s just below threshold with 1-2 minute between each
12 to 16 x 100s at threshold with 10-15 seconds rest between each
8 x 50 over threshold with 30 seconds to 1 minute rest between each

There are plenty of other workouts, but the theme here is:

  • sub-threshold workouts take 10-25 percent interval rest
  • at-threshold workouts take 50-75 percent interval rest
  • over-threshold workouts take 100-200 percent interval rest

In general, advanced athletes can do more repetitions and/or take less rest; beginner athletes should do less repetitions and take more rest.

Marty Gaal, NSCA-certified strength and conditioning specialist, is a USA Triathlon and USA Track and Field certified coach. He and his wife Brianne work with amateur athletes spanning the range of athletic experience and age through their company One Step Beyond in Cary, N.C. You can read about all their services and upcoming clinics at www.osbmultisport.com.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.

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Make a fun and friendly 5K part of your Thanksgiving tradition

Vic Brown - Wednesday, November 24, 2010
Wicked Local Watertown
Posted Oct 28, 2010 @ 0:6:52 PM

WATERTOWN —

Before guests, before football, and before the feast, run or trot your way to making a difference.  Choosing a local Turkey Trot run is a great way to spend time with friends and family and kick-start a healthier and happier you.  Follow this 5-week plan to get you to the finish line.  What better way to start off your day that will later be filled with cranberry sauce, turkey, and pumpkin pie! You will have earned it.

 The training plan

WEEK 1    

Monday: Run; Walk 2 min.  Run 3 min.  Follow this sequence for 20 min.

Tuesday:  Run 15 min. on a flat to gently rolling course.

Wednesday: Rest

Thursday: Run 10 min. warm up.4 x 30 sec. strides. Rest 60 sec. Count the number of steps taken by 1 foot. 5 min. cool down.   

Friday: Cross train

Saturday: Run 20 min.

Sunday: Rest

WEEK 2    

Monday: Run; walk 1 min.  Run 5 min.  Follow this sequence for 25 min.   

Tuesday: Run15 min. on a flat to gently rolling course.        

Wednesday: Rest   

Thursday: Run 10 min. warm up.6 x 20 sec. strides. Rest 90 sec. Focus on technique – cadence, paw back, foot lift, etc.5 min. cool down.

Friday: Cross train

Saturday:   Run 20 min.

Sunday: Rest

WEEK 3    

Monday: Run; Walk 3 min. Run 10 min. Follow this sequence for 30 min.   

Tuesday: Run 15 min. on a rolling course.        

Wednesday: Rest   

Thursday: Run 15 min. warm up.6 x 20 sec. on a moderate grade hill. Walk back to start. Use your arms to drive your legs powerfully.5 min. cool down.

Friday: Cross train    

Saturday: Run 25 min.

Sunday: Rest

WEEK 4    

Monday: Run 2 x 15 min. at an easy pace with high turnover.  Don’t over stride. Walk 3 min. between sets.  

Tuesday: Run 15 min. on a rolling course.

Wednesday:   Rest

Thursday: Run 20 min. EZ3 x 60-yard strides after your run. Full recovery after each.   Friday: Cross train

Saturday: Run30 min.

Sunday: Rest   

WEEK 5    

Monday: Run 15 min. Start EZ & gradually increase the pace throughout the run finishing hard like you’re racing somebody to the finish line

Tuesday: Rest

Wednesday: Run; Personal race day routine. 10-15 min. run with strides.

Thursday: RACE            

Optimum nutrition

Ask any successful athlete for tips on enhancing performance and he/she will undoubtedly mention healthy eating and adequate hydration.  All exercise enthusiasts recognize that a healthy intake of good calories is analogous to fuel for a car.  Without the right type- and amount- of food and beverages, your body will not respond to the demands of your athletic endeavor.  While running a 5K road race is not considered a very lengthy event as far as miles go, preparing your body for the event will ensure that your energy demands are met both during the preparatory phase (the weeks leading up to the 5K) and most importantly, the day of the race.  

Since the majority of races are typically held during morning hours, the nutritional focus of this article will lean towards breakfast-related macronutrient options.  Ironically, breakfast is arguably the most important meal of the day (outside of a post-workout meal/snack) due to the glycogen stores in your liver being significantly depleted.  Breakfast enhances both your mental and physical energy, regulates your metabolism, and helps you to maintain a proper body weight. 

So what exactly should one eat for breakfast as they train for their annual Turkey Trot?  A healthy breakfast is one that provides sufficient calories in the form of complex carbohydrates, lean protein, and good fats.  A sound balance of the aforementioned macronutrients will yield the energy you seek that will allow you to sustain energy during your preparatory runs.  In addition, adequate hydration in the form of water (sugary sports drinks are unnecessary for this type of event due to the short duration of the race) is crucial to transport nutrients throughout your body and regulate body temperature.  Now let’s a take a look at three sample breakfast options that we advise for our training clients:

· Greek Yogurt topped with raspberries, blueberries, and granola – Now accessible in most major supermarkets, Greek Yogurt is a protein powerhouse.  Choosing the “plain” variety and mixing in your own fresh berries (organic, if possible) will ensure a proper blend of protein, carbohydrates, and fat. 

· Veggie Omelet – Eggs have been referred to by nutritionist Jonny Bowden as “nature’s most perfect food.”  They truly are one of the best- and least expensive- sources of protein on the planet!  I suggest an omelet as a way to sneak in some veggies (mushrooms, red peppers, broccoli, onions, spinach and kale) as most of us don’t ingest nearly as many servings as we should.

· Oatmeal – Considered by some dieticians as a “Super Food,” oatmeal (the right kinds) is a fantastic source of fiber.  Look at the label and select those brands highest in “soluble” fiber.  This is the type of fiber known for lowering your LDL (“lousy”) cholesterol.  For a delicious and nutritious fat source, top your oatmeal with walnuts.  They’re wonderful for lowering triglycerides (fats in the blood) and boosting your mood. 

Other 5K Nutrition Notes

Digestion- During the weeks as you prepare for your 5K event, try and understand your body’s “digestive patterns.”  Specifically, see what timeframe your body needs to allow your food to digest properly to avoid cramping, dehydration, and other potential gastrointestinal issues.  Typically 60-120 minutes is an appropriate timeframe to allow after breakfast before you begin your training runs.

· Stick to the Program – Stay with what works nutritionally.  Don’t attempt some new concoction the morning of the race and then find out it exceeded what your digestive system could tolerate.  Leave that black bean burrito for another day!

· Hydration – As mentioned earlier, commercial sports drinks typically aren’t necessary for events like a 5K.  Reserve those beverages for more vigorous events lasting over an hour in duration.  Sufficient water throughout your training will surely do the trick. 

All in all, following a training program like the one we’ve suggested and implementing a nutrition plan like the one we’ve outlined will ensure your body is more than ready to hit the pavement running.  Make this year’s race your fastest time yet and please make sure to email us to let us know how your training is going and how you did in your race.  Most importantly, have fun, stay healthy, and do your best to enjoy every training session!

Paul J. Connolly is the founder/owner of PC Conditioning, LLC, a Watertown-based personal training and nutrition consulting service.  A lifelong Watertown resident, he is a Certified Personal Trainer through the National Strength and Conditioning Association.  His updated blog is located at the following: http://pcconditioning.blogspot.com.   Paul can be reached at paulconnolly123@gmail.com.

Vic Brown is an Assistant Coach for Boston Performance Coaching, a triathlon and endurance athlete coaching service located in Kenmore Square.  He is a Certified Strength and Conditioning Specialist by the National Strength and ConditioningAssociation and holds his Level 1 certification from USA Triathlon.  Vic can be reached at vic@bostonperformancecoaching.com.

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The Final Send off for Racing the Planet

Ali Winslow - Friday, November 12, 2010

Ready, set, go! Am off to the final desert of the Four Desert Series, Antarctica. Finally, after five years of trudging across deserts, the coldest deserts beckons. Under Ali’s watchful eye, I have been hiking, running, carrying packs, weight training, biking, swimming, and generally fiddling with equipment. Different from the other deserts, this one requires a whole new suite of gear for cold weather. Lots of layers and blizzard proof clothing await packing into waterproof bags for the ship that will take us to the Antarctic continent. 

Today we leave. Yes, we. Bob is joining me for the first time as a spectator. Today we fly to the lower tip of Argentina and depart on the ship on Nov. 17th, headed across the Weddell Sea to the Antarctic peninsula. Almost 24 hours of sunlight will make our days long and nights short. Starting on Nov. 19th, we will run six stages in six days across snow, ice, and frozen ground in what I imagine will be an incredible landscape filled with penguins and more.

There are some amazing athletes in this race, including several who are trying to cross the four deserts in one year. Ryan Sandes, an amazing ultramarathoner, wants to come if first in all four and has been training in an ice chamber for several months. One of the coolest aspects of these races is to be able to hang out with these amazing athletes.

My race plan is to finish, to take in the scenery, to hang out with the penguins, and to celebrate completing all four deserts. Whereas the other deserts required me to take much more gear on my back, precluding any real running for most of the race, this race might allow me to run or at least jog some, depending on the weight of my pace in relation to the terrain. If it’s icy, blizzardy, or on snow, traction will be limited and so may resort to shoeshoes and/or crampons. I have my hiking poles for stability. I have my nutrition plan ready and it includes powdered drinks, Clif bars and other snacks. Since I’m a food snob, I am bringing my own breakfast cereal, peanut butter, coffee, and chocolate in case any meal on the ship is below par.

So here’s my equipment, ready for packing into a huge waterproof bag for the zodiacs that will transport us to and from the ship. Each day, the boats will deliver us to a new location on and around the Antarctic Peninsula. We might do a longer stage and stay overnight on the peninsula….who knows. These races are full of unknowns and last minute changes. You never know what to expect, which is why these races are mostly a mental game. Keep smiling……is that order of the day.

You can follow the race on the website, www.racingtheplanet.com. You can even send me email if you go to the tab under “Race Coverage.”

See you all after the race at Ali’s end-of-the-year party on December 10th.  I promise pictures and some good food and warmth.

 

Robyn

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Ali Winslow - Friday, November 12, 2010

Ready, set, go! Am off to the final desert of the Four Desert Series, Antarctica. Finally, after five years of trudging across deserts, the coldest deserts beckons. Under Ali’s watchful eye, I have been hiking, running, carrying packs, weight training, biking, swimming, and generally fiddling with equipment. Different from the other deserts, this one requires a whole new suite of gear for cold weather. Lots of layers and blizzard proof clothing await packing into waterproof bags for the ship that will take us to the Antarctic continent. 

Today we leave. Yes, we. Bob is joining me for the first time as a spectator. Today we fly to the lower tip of Argentina and depart on the ship on Nov. 17th, headed across the Weddell Sea to the Antarctic peninsula. Almost 24 hours of sunlight will make our days long and nights short. Starting on Nov. 19th, we will run six stages in six days across snow, ice, and frozen ground in what I imagine will be an incredible landscape filled with penguins and more.

There are some amazing athletes in this race, including several who are trying to cross the four deserts in one year. Ryan Sandes, an amazing ultramarathoner, wants to come if first in all four and has been training in an ice chamber for several months. One of the coolest aspects of these races is to be able to hang out with these amazing athletes.

My race plan is to finish, to take in the scenery, to hang out with the penguins, and to celebrate completing all four deserts. Whereas the other deserts required me to take much more gear on my back, precluding any real running for most of the race, this race might allow me to run or at least jog some, depending on the weight of my pace in relation to the terrain. If it’s icy, blizzardy, or on snow, traction will be limited and so may resort to shoeshoes and/or crampons. I have my hiking poles for stability. I have my nutrition plan ready and it includes powdered drinks, Clif bars and other snacks. Since I’m a food snob, I am bringing my own breakfast cereal, peanut butter, coffee, and chocolate in case any meal on the ship is below par.

So here’s my equipment, ready for packing into a huge waterproof bag for the zodiacs that will transport us to and from the ship. Each day, the boats will deliver us to a new location on and around the Antarctic Peninsula. We might do a longer stage and stay overnight on the peninsula….who knows. These races are full of unknowns and last minute changes. You never know what to expect, which is why these races are mostly a mental game. Keep smiling……is that order of the day.

You can follow the race on the website, www.racingtheplanet.com. You can even send me email if you go to the tab under “Race Coverage.”

See you all after the race at Ali’s end-of-the-year party on December 10th.  I promise pictures and some good food and warmth.

 

Robyn

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Racing the Planet...The Last Desert

Ali Winslow - Wednesday, November 10, 2010
Our very own Robyn Metcalfe will begin her final Racing the Planet Desert Race:  The Last Desert


Robyn Metcalfe, 61
United States

Dr Robin Metcalfe is a Professor of History at Boston University in the United States. The mother of 23-year old Julia and 21-year old Max entered her first 4 Deserts event in 2005 with the Gobi March. She says it was the toughest of all the races: “because I knew nothing about these events, was totally unprepared, was by myself and made all sorts of mistakes.” Things were entirely different in the Atacama Crossing in 2006. Competing with her son Max by her side, Robin says the experience was worlds apart. “It is also just an amazingly beautiful place.” By 2008, Robin was completing the Sahara Race. Her greatest memory of the events is “walking across the desert with Max at night, long talks, long silences, stars, lights, breeze, laughing.”

Training now for The Last Desert 2010, Robin is doing “lots of cross training, running, hiking, swimming, biking and strength, six days a week.” She says the event series has changed her in many ways: “expanding my horizons by seeing places with a purpose. Knowing that I can help others by using my experiences, both positive and negative, patience, added faith, appreciation for the details in life.” Robin has raised money for a faith-based group for young people, which has added to the sense of helping others. Her perception of the desert has also changed, particularly from her perspective as a historian: “Since I’m a historian of good markets in cities, I also used the events as a way to go to places where I could visit old markets, which I did in China, Chile and Egypt.” She says these are “very enriching events, aside from the racing part. The events are good at including cultural connections on many levels. I can only imagine how difficult it must be to pull it all together.”
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Bill's Halloween 5K Newton, MA Oct 31, 2010

Ali Winslow - Tuesday, November 02, 2010
What a great day to be racing!

When the triathlon season ends and our athletes training needs a change we begin to focus on 5K and 10K races.  What better way to kick of a Sunday morning, especially Halloween morning with a quick 5K?

Bill's Halloween 5K in Newton, MA was the focus for many of our BPC athletes.  The group organized early in the morning, and opted to start together at the front of the race.  For many of our athletes, they were not used to starting out in the front and it was a good experience for them.  They had to figure out pacing and get out of the crowd right from the starting line.

The race was mostly flat to small rolling hills around the downtown Newton area.  We ran by beautiful Crystal Lake and through surrounding neighborhoods.  The race was fast and had a nice downhill finish. 

Great job to all our athletes who came out to race!  Below are the results:
Bills Halloween 5K
ALI WINSLOW                 21:54.6    7:01/M
KELLY CASSIDY             22:20.6    7:09/M
CHRISTINA TADDEI       22:26.1    7:11/M
LAUREN WALKER          22:30.1    7:13/M
BRET FORTENBERRY    22:33.0    7:14/M
SCOTT VAUTOUR           22:37.7    7:15/M
PATRICIA MURPHY        24:07.2    7:44/M
JOHN RUDBERG             24:13.5    7:46/M
JESSICA DOUGLAS        24:45.4    7:56/M
LAURA VAN ORDEN      24:45.5    7:56/M
CAROLINE BATRA-GALE 26:15.3    8:25/M
LIANNE CLEARY            45:46.5   14:40/M  (6months pregnant)
ELIZABETH DIAL           45:46.6   14:40/M  (7months pregnant)
DAVID CLEARY              46:50.2   15:01/M
BRAD EWALD                 46:50.6   15:01/M
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Running Form on Hills

Kelly Cassidy - Friday, September 10, 2010


During week #1 of our BPC Fall Run Program we revisited running form.  We worked on running form during the spring session on the track. In the fall we will be moving on to a different terrain including hills.Rule of thumb athletes that have proper running form will be faster, stronger and decrease their likelihood of injury. Attached is a great breakdown of how to work on run form while attacking hills.  Come practice what you have learned TUESDAY nights @ 630pm meeting at Joint Ventures 654 Beacon St.

This Way Up
Hill Workouts

This Way Up

Proper form helps you power up any incline.
By Marc Bloom Image by Tin Salamunic Published 09/15/2008
HEAD: "Keep your head and chest up. Don't slouch," says Olympian Adam Goucher. Attempting to "grit out" a hill, many runners put their head down, which wastes energy by throwing off their form.

EYES: To keep your body upright, "fix your eyes directly ahead of you, not down at your feet," says cross-country champ Lynn Jennings. "You will sleekly move up the hill."

HANDS: "Keep your hands loose, no fists," says Jim Schlentz, who coached Olympian Kate Fonshell. Loose hands help your whole body stay relaxed.

LEGS: "Push your legs off and up, rather than into, the hill," says Goucher. This helps you feel "light," as if you're "springing" up the hill.

GOING UP: Run the first two-thirds of the hill relaxed, then slightly accelerate the last part, while carrying your pace over the top, says Schlentz. "Don't push too hard at the bottom of a hill," he says. "Then you're dead at the top."

BRAIN: "Visualize the crest of a hill 20 meters beyond where it really is, so you run to the top-and keep going," says Jennings. "I would tell myself, 'Up and over, up and over,' and would not relax till past the top."

TORSO: "Lean forward," says Jennings. "It maintains momentum."

ARMS: Coach and marathon champ Alberto Salazar emphasizes accelerated arm action to drive up a hill: "Concentrate on overusing the arms to really power up, so your running almost simulates sprinting." Your arms should form a 90-degree angle at the elbow, and swing straight back and forth, not across your body.

FEET: "Get up on your forefeet and take shorter strides," says Jennings. "Run with punctuation."

GOING DOWN: "Your feet should land underneath you," says Schlentz. "This produces minimal shock on the body." A shortened armswing will help shorten the stride.

WHY BOTHER?: Strength, efficiency, endurance. A study published in the Journal of Biomechanics found running on a steep grade at a fast pace achieved greater "muscle activation" in the legs and hip area than running at a slow pace.

SHORT ON TIME: Short hills provide maximum training effect with minimum injury risk, says elite coach Brad Hudson. Start with three or four repetitions up a hill about 60 to 80 meters long at top speed. Recover fully between runs.

DISTANT MEMORIES: Longer hills teach the body to recruit muscle fibers when they're fatigued. "This helps you develop a kick," says Hudson. Start with three or four reps of a hill 300 to 600 meters long. Recover fully between runs.
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