Issue link: http://www.wacmagazine.com/i/866061
24 WAC Magazine | wac.net Q. How many repetitions of an exercise should I do? A. To increase muscular strength, use enough weight to make each repetition extremely challenging. Complete two to six sets, resting for two to five minutes between sets. To increase muscle size, do six to 12 repetitions for three to six sets, rest- ing for 30–90 seconds between sets. To increase endurance, do at least 12 repetitions for two to three sets. Rest less than 30 seconds between sets. Meet the athlete Blake Hilty By Mae Jacobson, Associate Editor WAC member Blake Hilty won this year's Rock 'n' Roll Seattle Marathon in 2 hours, 38 minutes, and 55 seconds. Blake, a new father, wakes at 4 am most mornings to run the streets of Magnolia. Running—a habit he started in college—has grown into a routine part of Blake's lifestyle. He has completed more than 15 marathons around the country and aspires to compete at a high level into old age. Q. Tell us about your marathon training routine. A. I run between 85 and 95 miles per week. My routine is high mileage at a slower pace. I also mix in strength training for my core and arms. Core strength is critical for running, especially as it relates to form and injury prevention. Q. You won Rock 'n' Roll Seattle with a pace of 6:04 per mile. What is your personal best one-mile time? A. I ran a 5:09 while I was in college at the University of Washington. Q. You ran the 2014 Boston Marathon, the year aer the bombing. How was that? A. Watching the city rally for that race was one of the best experiences of my life. I still get goosebumps thinking about it. Q. Aside from your win at Seattle Rock 'n' Roll, any other recent running achievements? A. In December 2016, I broke two hours and forty minutes for the first time at the California International Marathon in Sacramento. Breaking that mark was my goal for years, and I had previously come within seconds of doing it. Actually achieving that goal is something I'll never forget. Q. Do you have any advice for aspiring runners? A. Start slow and be patient. I think a lot of people expect results far too early, leading to burnout or injury—or both. Enjoy the journey, find what works for you, and keep an open mind to all kinds of strategies. When you do find what works, stick with it. Do you know a WAC athlete we should feature? Email Associate Editor Mae Jacobson at mjacobson@wac.net with your tips. living fit meet the athlete / ask the trainer C O U R T E S Y B L A K E H I LT Y Ask the Trainer With Misa Rohan