Weights and hills

Wednesday evening I squeezed in a 40 minute gym session in the garage. Chin ups and squats where the order of the day. Would have liked to do more, but probably a sensible compromise following Tuesday's session.
Thursday, down to the track for some more hills. 21 minutes to do 8 reps up and down the 300m hill we use. Fast up, very slow down. Fatigue kicks in on about the third rep, especially in the last 50m. By 7 it just hurts the whole way up.

Still think this is one of the best sessions you can do - 20 minutes of effort is pretty good value.
Over a long hill like this you can tap into pure speed in the first 100m, then speed endurance for the rest. As you tire you are teaching the legs to cope with the lactic build up. Do this for a few weeks and you'll never fear a hill in a race again.
Remember - Hills are our friends....