Tag Archives: Chicago

Building hill workouts for your goal races

It’s nice when a goal race is on flat, normal terrain. A place like Chicago or New York City makes it easy, since all their races are on mostly flat ground.

Along with creating prime conditions for fast times (… well, weather permitting), training for the races is straightforward. Work on aerobic and neuromuscular fitness, work on tempo and speed, recover and feed yourself well, and you can crush it.

If a race has elevation shifts, things get a bit more complicated. We already see how weather and temperature impact races: If you train in clear and mild conditions, but then race in windy, hot/cold conditions, you’re not going to be trained to deal with the latter. Even when trained for warmer conditions, suitably hot races can negatively impact performance no matter what.

Likewise, if you train on flat ground, then try to run a race with hills (whether uphills or downhills or both), your performance and body will suffer as you likely have not trained at any length to handle hilly conditions. The longer the race, the greater the impact.

Runners who live in hilly locales face challenges with training speed, tempo or maximizing mileage because of the hills impacting speed. But this becomes an advantage when they run races featuring hills. Their bodies are well-trained to deal with the big elevation shifts. American runners in Seattle, Cincinnati, Pittsburgh and mountainous regions like Colorado and Utah are better equipped to handle hills than runners in Chicago, Florida or New York City. (Plus, that never minds thinner air in higher altitude, also a key factor and a separate subject)

So, as a Chicago runner, I have to be mindful when I blow town for a race in a locale with hills. Vancouver is a clear example, with not only big elevation shifts early in the Vancouver Marathon course, but even the smaller elevation shifts later in the race are mountainous compared to the elevation changes in flatter Chicago.

One key reason these hills didn’t destroy me is that on multiple occasions I ran special workouts at nearby Cricket Hill. While Cricket Hill isn’t exactly a big hill (with only a 45 foot elevation climb), it does rise at a tough grade and when run on right, it can prepare you for running up and down hills.

So, how?

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Harassment, and why I avoid the Lakefront Trail

I’d like to share a personal fun fact that is not fun: I get directly, personally harassed in Chicago multiple times per day, every single day. And not in the celebrity “I like you” sense but in the “I hate you and people like you” sense. Since I’m a man with long hair, among other distinct features, I become a friendlier target to harassment in Chicago than many others.

It’s usually basic harassment like this:

  • People in cars intentionally try to run me over when I cross streets, going as far as to sit idle as I approach and time it so that they make the attempt to hit me as I cross a crosswalk or intersection.
  • People approaching on the sidewalk, even though I always stay to the side and leave room to pass, try to drift into my path and attempt to bump or otherwise obstruct me.
  • Men suddenly powerwalk to approach behind me on an empty sidewalk, whether because a) due to my long hair they think I’m a woman and they’re predisposed to harassing women, or b) they know I’m a man, and just want to intimidate/harass me because they think it’s wrong I exist the way I do.

I offer the necessary caveat:

  • Outside I keep to myself, mostly stay to the right side on sidewalks/paths, and avoid unduly obstructing any pathways. I give way for others when useful.
  • I avoid areas prone to bad behavior, like River North or key parts of Wrigleyville on a Saturday night.
  • I’m not going out of my way to engage anybody unless engaged. All of this behavior is unsolicited and initiated by others.
  • And these are not vagrants or clear mental-illness cases. These are normal people, typically men, and of various races/backgrounds/ages.
  • This has happened pretty much daily (I’m kind of surprised when a day ends and it hasn’t happened at all) since the day I arrived in Chicago at the end of 2014.

All of this kind of misleads how much I worry about it: At this point I’m used to it and it’s just a regular, occasionally annoying part of life. I abhor bringing it up at all: It amounts to little more than complaining, and it’s something I have no real control over. It’s a city-wide phenomenon (one I don’t ever experience to this degree anywhere else, not even NYC or LA), it happens to a lot of people, the Chicago police do not address harassment unless someone has been directly assaulted or threatened (and even then they won’t bother doing anything half the time, or will make it a huge hassle for you to take any action).

Basically, there is nothing of use anyone will do about it. All I can do, and do, is exercise awareness when outside, know when/how to take evasive action when it’s approaching, and avoid it.


I bring it up because it also happens when I run, and it turns out harassment on the Lakefront Trail is a huge problem, an elephant in the room no one has ever shown any serious interest in directly addressing. This definitely affects many runners in Chicago, and probably a lot of people in general across the board.

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