HOH Tuesday Workout (4.21.26)
Hello and welcome
to a new week, friends!
Let’s start out by CONGRATULATING Vicky
on running the Earth Day Half Marathon and to Shannon, Patty,
and Cindy
for running the Earth Day 5k! It was hot, humid, and the half was HILLY,
yet you all got it done! I AM SO PROUD OF YOU!!
This week will be our last hill
workout ahead of Mountain Goat! For this workout, we will be meeting at Thornden Park (note
the change in location) at 5:45pm. Using
this link: https://maps.app.goo.gl/SXz7JPrtfxb4NtqW8
should get you to the parking lot by the pool (just off Beech St.). George, while I know you’re halfway across the
country and won’t be able to join us for this workout, we all saw the hill at
the resort you’re at, so there is no reason for you to skip this workout 😊
It appears the real feel temperature
will be in the mid-30’s (maybe not terrible for hill repeats 😊)… eventually, we’ll
have typical springy weather… You can find tomorrow’s workout below along with everyone’s
favorite Good Form Tips for getting up and down those hills. I have also
attached 2 screenshots of how I programmed the workout in Garmin Connect.
Tuesday Hill Workout
(4.21.26):
Warmup: dynamics, easy to base of hill
4 times:
60 seconds uphill/60 seconds recover downhill (no additional
recovery)
2 min moving recovery
4 times:
45 seconds uphill/45 second recover downhill (no additional
recovery)
2 min moving recovery
4 times:
30 seconds uphill hard/30 seconds recover downhill (no
additional recovery)
2 min moving recovery
Cooldown: at least
Even if you are not running Mountain
Goat, this hill workout can be beneficial to your running as hill work is one
of the best ways to increase you aerobic capacity (& your VO2Max!) which in
turn enhances your strength & power, increases your endurance, improves
your speed, and helps promote better running form!
About the Workout:
- The park will be open while we are doing
our workout, so please watch for traffic. It is one way traffic, so any
cars passing by will only be coming from one direction. Please remember to
always move to the left- yelling “Car Back” to notify other teammates of
any cars. - We will move up the hill as we begin each
set of intervals. (This allows us to train on different hill grades,
activating different muscles while running). The 2-minute recovery will be
used to move to the next section of the hill between sets.
Each set of intervals
has a specific focus:
- The first set (60 second) of intervals is where you
should focus on strength &
endurance. While you should run at a controlled (think Moderate) effort, it
is more important for you to focus on your form (see tips below) and your
breathing. - The second set (45 second) of intervals is where you
should focus on power. Plan
for a more Moderately Hard effort while
you pump your arms and lift your knees as you climb the hill. - The third set (30 second) of intervals is where you
should focus on speed. This
is that final Hard effort to
push up the hill! - The recoveries after the “working
intervals” are timed and should be easy jogged. - The 2-minute recoveries are
walking/moving recoveries, which will be used to stretch, reset your
breathing & posture, and sip your water, while moving to the next
section of the hill.
This workout (like all
Tuesdays) should be hard and uncomfortable. Remember
that growth does not occur in the
comfort zone!! Aside
from pushing yourself to the point of injury, you should be working hard (and
yes, maybe even hate me a little) during the workout. We’ll have a nice
cooldown after to recuperate.
TIPS
FOR GOOD HILL RUNNING FORM:
Uphill Running Tips:
- Bend your arms at 90-degrees. As you run
uphill, pump your arms, and let them drive you up the hill. - Hold your head up (chin even with the
ground) and look forward as you climb the hill, and bend from your ankles,
not your hips. Looking down and bending at your hips will constrict your
breathing. - As you climb the hill, use smaller steps
to increase your cadence.
Downhill Running
Tips:
- Slightly lean forward from your ankles,
keeping your hips, knees, and ankles aligned. This will take some of the
pressure off your joints. - Land lightly on your midfoot (not your
heel!). Midfoot striking allows you to stay in control of your steps while
maintaining your pace, while heel-striking creates a breaking effect,
which could cause injury. If you can hear your foot slapping the ground as
you land, you are running too heavy which could also cause injury. - Bend your arms at 90 degrees holding them
a little lower and swing them in circular motion. This will help you stay
balanced, while keeping forward momentum and controlling your pace. - Keep your head up and look forward. Not
only does this help regulate your breathing and keep your body aligned,
but it allows you to watch where you’re heading and see any tripping
hazards. - Relax and let gravity do its work. Loosen
your body a little, running too rigid downhill can create muscle
tension which increases your risk for injury.
LOOKING AHEAD:
Saturday (4/25): Meet at LMS
for LTR:
3-4 miles: Earth Day Half
recovery/low end base/maintenance building
5 miles: Mountain Goat/high
end base/maintenance
Sunday (4/26):
Step Up 4 Kids 5k (race #2 of the Syrathon
Series*)
Tuesday (4/28):
Meet at LMS at 5:45pm for Mountain Goat taper
workout!
*Registration for the Syrathon Series
closes on May 2! If you are planning to participate but have not yet
registered, you can do so here: https://runsignup.com/Race/NY/Syracuse/Syrathon.
Don’t be a doofus like I was last year and miss it!
Please make sure you are doing the
things (properly fueling and hydrating!!) that help your body perform its best,
both in and out of your running shoes!
I hope you have an amazing afternoon,
and I’ll see you all at Thornden Park (in the parking lot by the pool) tomorrow
at 5:45pm!
Running solely on Vibes,
Coach Kristen
