HOH Tuesday Workout (8.25.26)

Welcome to Monday, kids!

I hope you all had a nice weekend and
are ready for another week! We are meeting in the LMS
parking lot tomorrow, ready to get started at 5:45pm.

It looks like we may have some great
weather, so along with being hydrated, please show up with hydration to carry
during the workout and ready to put in the hard
work!

You can find tomorrow’s mixed hill workout below along with a screenshot
of how I programmed it into Garmin Connect. I have also included our
handy-dandy Effort/RPE Guide and again the tips for good hill running form
(same as last week’s) for you to reference.

HOH Tuesday Workout (8.25.26):

Warmup: approximately 10 min Easy
(w/dynamics)                     

6 times:                                  

30 sec Uphill Hard                    

45 sec downhill
Easy                 

2 min Easy recovery (RPE 2-3)                

3 times:                                    

3 min Moderately Hard (RPE
7-8)                  

2 min Easy (RPE 3)                        

Cooldown: approx. 10 min regression
moderate to easy

*I have a modification for those who cannot run hill repeats

Yes, I know we did hills last week but
hill repeats are one of the best workouts you can do to make you an efficient runner! Running
hills promotes better form, cardiovascular fitness, leg
strength and power, and mental toughness;
all which lower the risk of injury!  

About the Workout:

• Running uphill is already a hard
  effort, so while you should be pushing yourself up the hill, it is important
  that you focus on your form to ensure you are not injuring yourself.
• As you jog down the hill, use this as
  your recovery before pushing back up.
• Like last week, there is no pausing between hill repeats.
• Like last week, the hill repeats are
  timed; wherever you are when the time expires, turn around and head back. If
  you finish the downhill before the time runs out, you get a short breather!
• The 2-minute
  recovery is a moving recovery (and will begin wherever you land on the
  final 45 second downhill). You should be walking, if not easy jogging (to keep
  your body/muscles warm and from your heart rate dropping to a rest) before the
  next set of intervals. Use this time to sip your water and check your posture
  and breathing.
• The set of moderately hard and easy
  intervals will not be run on the hill.
• The cooldown is a regression where
  we begin at a moderate effort and slowly regress to an easy effort. This allows
  your body to properly cool down, lessening the risk of injury.
• Remember that these efforts are always individually based and will
  change from run to run due to both internal and external.

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.

Effort/Rate of Perceived
Exertion (RPE) Guide:

Easy Effort (RPE 2-3):

Comfortable and conversational

You should be able to hold a conversation or sing a song without feeling
too out of breath

Approximately 80% of your running should be run at this effort level

Moderate Effort (RPE 4-6):

A little more challenging than your easy effort

You should be able to converse in short phrases

Tempo Effort (RPE 6-7):

Challenging but controlled

You should still converse in a few short sentences

Moderately Hard Effort (RPE 7-8):

Breathing becomes labored

Conversation is limited to a sentence or two

This effort is sustainable for 30-60 minutes

Hard Effort (RPE 9):

Quickly uncomfortable

You should not be able to say more than a few words

Harder Effort (RPE 10):

Very uncomfortable and difficult to sustain

Breathing should be quite labored

You shouldn't be able to
say more than a word (if any)

LOOKING AHEAD:

Saturday (8/29):
Meet at LMS at 8:00 for our Long Training
Runs!

Tuesday (9/1):
Meet at LMS at 5:45 for speedwork!

Please make sure you focus on hydrating and feeding your body today and
tomorrow, ahead of the workout!

Have an amazing day and I cannot wait
to see you all tomorrow in the LMS parking lot at 5:45pm, ready to do your
best!

Run Safe. Run Smart. Run Strong.

Coach Kristen

https://headoverheelstraining.com/