This week, we'll switch from the T-pace stuff back to hills. This is essentially the same workout we did 3 weeks ago. Usually we run on the path in the median of Cherokee Blvd, but last time some of us ran on the road because the footing is better. I think it worked out well for me, but do whichever works best for you. If you decide to run on the road instead of the path, wear something reflective and/or use a light.
One thing we're looking for out of this workout is a little bit of progression or improvement from the previous hill workout. So, maybe you could add 1 more repeat than you did last time or shoot for an average time that is a second or two faster.
Also, hill running benefits from a slight exaggeration in form. Don't forget to use your arms. Especially when you hit the steeper part of the hill, try putting a little extra force in your back swing. Think of it like throwing an elbow at someone. This little bit of extra force will help drive you forward. Also work on a very slight exaggeration of knee drive and lift as well as shortening your stride a little. Again this are very slight adjustments, nothing extreme, just barely noticeable.
Hill workouts are great for improving your strength and running economy. Besides, if you live and race in East Tennessee, you can't avoid the hills. Here is a full rundown on the hill workouts: http://trackworkouts.blogspot.com/2010/01/hill-workout-details.html
Since we're still meeting at track, I'll remind you that we meet at the press box, but if it's chilly and/or raining, we usually gather in the lobby of the HPER building. The HPER is directly behind the press box. Go to the lobby on the left (West) side under the breezeway.
Alternatively, you could meet us out there if you want to do a shorter warmup or do your warmup on the gravel path on Cherokee Blvd.
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Keith Gemeinhart: 
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