Tuesday Workout (4.1.25)
Hello, Team!
I hope you all had a fantastic weekend!
WE WILL NOT BE MEETING AT THE PARKWAY FOR OUR WORKOUT THIS WEEK! Instead, we will be meeting
at American High (800 4th
St., Liverpool) tomorrow at 5:45pm for our workout. We typically meet at the Hickory St. side of
the parking lot. While there should be plenty of room in the parking lot,
there is also street parking along 4th St. that you can park in as
well.
As you guessed it, we are doing a hill workout tomorrow! (The
first of two that we’ll be running this month; the next will be at Thornden
Park). You can find the workout listed below along with my usual good form tips
for hill running. I have also attached 2 screenshots of how I programmed the
workout into my Garmin.
It looks like the real feel temperature is going to be in the low
30’s at the time of our workout, even though your body will warm up, plan accordingly.
Tuesday Workout
(4.1.25):
Warmup w/dynamics to hill
4 times:
-30 sec uphill hard/downhill
easy
Recover: Easy/Moderate (to base of next hill)
3 times:
-Uphill (to the top)
-Downhill (to the
bottom)
-Tempo to base of hill
Recover (moving while everyone regroups)
Cool down to parking lot
Group post-run stretching!
About the Workout:
- We will be running on Balsam and Hickory St.
hills, which will see some traffic while we’re on them. Please watch out
for each other and notify the group of oncoming traffic (Car up!, Car back!) - Always run against traffic, on the left side of the road/hill
- The first set of repeats will be on Hickory St. where you will
run up hard and jog (not walk) down easy with no additional recovery. - The easy/moderate recovery between hill repeats
will be run on 7th St. Pause your watch once you get to Balsam St. until
everyone regroups. - The second set of repeats are self-paced (which is why they are
set to “lap button press” in my Garmin), and will be run up Balsam St. and
down Hickory St. Please try to run as much of the uphill on
Balsam as you can. - The tempo pace between repeats will be run on 7th
St. Once you get back to Balsam, go ahead and start your next repeat. - The recovery after the second set of repeats is
an active recovery as everyone regroups; walk/easy jog along 7th St-
using this time to stretch, sip water.
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 Long Run (4/5): Meet at the playground entrance of the Parkway at
8:00am for the following distances:
4
miles: Mountain Goat Relay
6
miles: Mountain Goat full/Shipyard Half
6-7
miles: Buffalo Half
Tuesday Workout (4/8): Meet at the playground entrance of the Parkway at
5:45pm for our workout.
** On either April 15th or 22nd, we will be holding our
Tuesday speed work in Thornden Park. **
EARTH DAY CLEANUP:
There seems to be enough interest so in honor of Earth
Day, we will participate in our own roadside cleanup, as a way to give back to
the community. Most people preferred doing it on a Saturday after running, so I
will figure out which Saturday in April we will do it.
GLOBAL RUNNING DAY:
This year, Global Running Day is on Wednesday, June 4!
This is a day meant to celebrate the sport of running across
the world and encourage people of all athletic abilities and ages to
get active.
Since we don’t meet on Wednesdays, we will celebrate on
Tuesday, June 3. As with last year, leading up the GRD we
will incorporate some fun activities into our runs. I’ll send more information
as we get into April a little.
Please make sure you are hydrating today and tomorrow and
consuming enough carb-rich (with some protein) calories to sustain tomorrow’s
workout.
Have a great afternoon and I cannot wait to see you
tomorrow at AMERICAN HIGH for our hill workout!
Coach Kristen
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