HOH Tuesday Workout (1.20.26)

Happy
Monday, Team!

I hope you are enjoying the day!

It looks like we are in for some coooold weather, so I’ll preface
this by letting you know that we may cancel tomorrow. If we cancel, I will send
official notification via email and in our Facebook group by 4:30 tomorrow afternoon.

In the event we do not cancel, we will meet in the LMS parking lot at 5:45pm for our workout. Please
show up in your lights/reflective
gear, hydrated
& fueled, and ready
to work hard! You can find tomorrow’s hill workout (with a twist!) below
along with a screenshot of how I programmed it in my Garmin watch. I have also
included our typical Good Form Techniques for Up and Down Hill Running for you
to brush up on ahead of time.

Tuesday Hill Workout (1.20.26):

Warmup: at least 10 min at an easy effort w/dynamics

MANY REPEATS OF:

30 sec. uphill HARD

Downhill EASY (but not walking!)

1 min. rest (this will begin once everyone has regrouped)

Cooldown: at least 10 min at an easy effort

*Yes, the screenshot says 20 repeats. While we are doing an
undisclosed number of repeats, we are NOT doing 20. We may switch hills during the workout as well.

About
the Workout:

I will
explain the workout with more detail (including the “twist”) before we start
but keep these things in mind:

v  We are running HARD up the
hill and EASY down the hill… unless you absolutely need
to, we are not walking down the hill- we are easy jogging down the hill. There will be able to rest at the
bottom of the hill.

v 
The 1 minute rest will begin once everyone has regrouped at the bottom of
the hill. Use this time to catch your breath, stretch, and sip your water.

v 
We will be running on the Balsam/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!)

v  Always run against traffic, on the left side of the road.

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 (1/24): Meet in the LMS complex parking lot (off Hickory St.)
at 8:30am for our
long training run (planning for 3, 6, & 8-9+ miles)

Tuesday (1/27):
Meet in the LMS complex parking lot
(off Hickory St.) at 5:45pm for
our workout.

Please stay on top of your nutrition and hydration
intake today and tomorrow so that you can come feeling your best to work hard
during the workout.

Enjoy the rest of the day and I cannot wait to see you
tomorrow evening!

Coach Kristen

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