The London, Ontario native made a huge breakthrough in 2005, running 4:08.94 for 1500m and 2.02.65 for 800m. In 2006 we will see Hilary compete at the New Balance Games in January before she jets of to Australia to run for Canada in the Commonwealth Games. Hilary's long term goal is the 2008 Olympics in China. Here's a quick look at how she trains.
What is the general philosophy behind your training?
My general training philosophy is to go through a good phasing system of base during the fall, with longer training runs and more tempos and trailing running, staying completely away from the track. Then in the winter getting more into specific training sessions of some tempos and fartleks with shorter intervals, but still short rest. As well as about one track workout a week. Then in the spring session, I build on that and get more into track work as the summer nears and racing begins. I really feel that good base will carry you through the summer season, which is my focus.
Who is your coach?
Dave Scott-Thomas, Canadian National Team Coach and University of Guelph Head Track/Cross-Country Coach
Who do you train with (or do you do most of your runs, workouts alone)?
I train in Guelph, Ontario. We have a really great group of athletes that are at many different levels so I have a lot of options. In the fall I do some cross country training with the university girls team and sometimes the guys. Then in track season I'm either on my own or training with guys who run around what I do or faster. My coach is really good at matching us up so we all benefit from the workout we are doing even if we are training for different distances or competitions.
What is your average weekly mileage during the winter? During the summer?
During the winter I average between 65-75 miles each week. During the summer, when I'm not racing, I average about 60 miles a week. But when I'm racing it gets a bit lower, down to maybe 45-50 in peak season.
What is the most mileage you have done in a week?
77 miles
How far is your usual long run?
About 12 miles.
Do you incorporate any non-running activities into your training - eg pool running, weights etc...?
I usually don't enjoy cross training very much so I don't do much of that unless I'm injured or it's to get somewhere on my bike. I do bike to work everyday. And I started doing yoga and weight training this year, which I'm actually enjoying a lot. I feel really good after doing weights, of which I do two or three times a week. I would like to take a couple pilates classes this fall as well to improve my core strength, which I feel is key to injury prevention.
Sample Week during the XC season:
Monday: AM 3 mile am run / PM workout: 20'warmup, tempo 2km grass loop (7:10), 5'jog, tempo 4km loop (14:40), 5'jog, 5 tempo 2km grass loop (6:54), 2 mile warm down, 10 strides and strength (lunges, hops, jumps)
Tuesday: 7 mile run and core exercises
Wednesday: AM 3 mile am run / PM workout - 20 min warm up, 4x 30"hard/30"easy, stretching, 6x 1km on hilly grass loop with 2'rest between (avg. 3:14-3:11), 5'jog + 4x150m hill, jogging back down for recovery, 20' warm down + strength and strides.
Thursday: 7 mile run and core exercises
Friday: AM 3 mile am run / PM workout: 20' warm up, 6x(3'hard, 1'easy, 1'hard, 2'easy), 20' warm down, strides and strength
Saturday: off day
Sunday: 12 miles
Sample Week during the Indoor season:
Monday: AM 3 mile am run / PM workout: 20' wu, 10x 2'hard/ 1'easy, 5'jog, 4x200m hill hard with jog down recovery, 20'wd, strength (lunges, step-ups, thera-bands, hops)
Tuesday: AM 3 mile am run / PM 7 mile run and weights
Wednesday: AM 3 mile am run / PM workout - 20 min warm up with 4x 90"hard/30"easy, drills, 3 sets: 8x 200m with 40"recovery between each and 4'rest between sets (average 33-34"), 25'warm-down and strength (this is the first session of the same workout that we do three times in a season, with the rest going to 35" and 30" between each 200)
Thursday: AM 3 mile am run / PM 7 mile run and weights
Friday: AM 3 mile am run / PM workout: 25' warm up, 2x 8' tempo with 4'jog between, 5'jog, 3x 800m on track (avg. 2:30) with 2'rest between each, 20'wd and strength
Saturday: 12 miles
Sunday: 4 miles easy
Sample Week during the Outdoor season:
Monday: AM 2 mile am run / PM race (U.S. Open, Stanford, CA): 2 mile wu and pre-race drills, strides, 1500m- 4:08.94 (67, 2:14, 3:19), 4.5 mile wd
Tuesday: off due to traveling all day
Wednesday: AM 3 mile am run / PM workout on trails: 20'wu, 2 x 3'hard/1'easy, 3 x 2'hard/1'easy, 4 x 1' hard/1'easy, 3' jog between sets, 3 mile wd and strength
Thursday: AM 4 mile am run / PM 4.5 mile run and weights
Friday: AM 3 mile am run / PM workout (cinder track): 20' wu, drills and strides, 2x (400m, 200m, 400m w/ 90" rest between) 4'between sets: (1) 69, 32, 68, 2) 68, 32, 68), 600m- 1:45, 4'rest, 600m- 1:47, 4'rest, repeat first set with 2'between each (1)68, 33, 68 2)67, 31, 69, 17'wd and strength
Saturday: 3 mile AM run / PM- 4 miles
Sunday: 10 miles
Please give a couple (2/3) of your key workouts
The only key workout that stands out for me is the one I described above (3 sets of 8x200m). I did this workout 3 times during indoors and 3 times during outdoors. The first time we do it, the rest is 40", then 35", and then 30". Other than that, my coach keeps a lot of variety in our workouts. I guess in cross country season we did a lot of 7x 3'Hard/1'Easy or 10-12x 2'H/1'E. I find that the short rest really helps improve my strength. Some people think you need to keep getting faster in workouts, when in fact, it could be that you just need to decrease the rest and keep the same pace...that's what distance running is all about.
Favorite workout?
With my previous coach at the University of Wisconsin, Peter Tegen, I really liked doing 2x 800m with about 10' rest between. We would run about 2:10-2:08, which always helped my confidence. This year, I really enjoyed doing the repeat 200m workout I described above. The last time I did it during the outdoor season, I averaged 33", 32" and 31", respectively.
