“I Left My Heart In San Francisco” Hill Workout

How You Will Feel After Winning This Workout.

This past weekend the San Francisco Giants won the World Series Championships. Being a local this event was exciting and a cause to celebrate. I am so happy for my city, the team, and the community. Some might think it trivial or call it “just baseball”, but the win made me feel more connected to this town. It made me proud to be a San Franciscan.

I have lived in San Francisco for almost 5 years and have loved the experience. Its a romantic city, full of character, history, and natural beauty.  Excluding the foggy summer moments, I feel my life has been pretty blessed living here (I mean how could it NOT be when the Golden Gate Bridge is in my back yard?!). When I first moved to the city there were a few things I quickly learned; like the need to dress in layers and the difference between the diverse collection of neighborhoods (the Marina and the Mission could be considered two different worlds!). I also learned that in San Francisco theres really no such thing as walking. In this city there are two forms of commuting by foot: running and hiking. There are so many hills in the little 7 x 7 landscape that a “walk” isn’t much of a leisurely stroll but rather an interval incline circuit with incredible views. The terrain is enough to make anyone’s heart strong and butt toned. I still remember my first few weeks living in the city, just the addition of my walk to work allowed me to sleep like a baby by the bay!

The unifying energy of the GIANTS sweeping win put me in the San Francisco spirit and I thought it would be appropriate to post a HILL workout for this week’s post. This circuit is appropriate for all levels and can be modified or intensified to meet your needs. As always, please check with a doctor before making any fitness changes and honor your body and it’s injuries. Some tips: if you choose to perform the workout on the treadmill, make sure to keep a TIGHT core, take deep breaths and strong strides. Throughout the workout, occasionally look at your hands and make sure they aren’t clenched into fists. That’s wasted energy you could be using on your legs, your breath, your heart- all of your major muscle groups. Keep your fingertips nice and loose and your face relaxed. Its also a good idea to avoid holding onto the hand rails as you’ll burn 30% LESS calories if you cling to the treadmill during your workout. Pump yourself up with one of my workout playlists, challenge yourself, and GO FOR IT.  Before you know it this quick 30 minute circuit will be OVER and you’ll feel sweaty and triumphant.

 

Caroline’s “I left my heart in San Francisco” Hill Workout

0:00 – 5:00 Warm-up pace, 3% incline (RPE 5-6)

5:00 – 9:00 Walk or jog, add resistance every 30 seconds (start at 5% incline and increase from there ending at a RPE 7-8)

9:00 – 13:00 Increase your speed (power walk or run), decrease incline back to 2.5 % (RPE 7)

13:00 – 17:00 Slow down speed to walk or jog, increase incline every 30 seconds (start at 6.0 % to max out RPE at 8)

17:00 – 21:00  Increase your speed (meet or beat last time). Incline 2.5 % (RPE 8)

21:00 – 25:00 Slow down pace to walk or jog. increase incline every 30 seconds (start at 7.0 % and hit RPE 9)

25:00 – 30:00 FAST pace, 2.5 % incline (RPE) 9

31:00 – 35:00 Cool down with an easy walk or jog

Take your time bringing your heart rate down after the circuit and STRETCH using this quick video routine: 

 

Looking to do your hill workout OUTDOORs? Check out my tips on Running Hills and the Hill Repeat workout that works wonders in my “Holy Hills!” post. 

 

 

 

 

 

Leave me a comment below once you’ve completed the workout and let me know how you do! And if you want to run some real hills, you are always welcome to come visit me in SF 🙂 Hope you have a wonderful week and cant wait to see you soon!!

 

GO GIANTS!

Caroline

Other Things To check Out This Week:

 

Leave a Reply

Your email address will not be published. Required fields are marked *
You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>