HOH Tuesday Workout (1.27.26)abcd

Hello to
another week!

How’s everyone holding up?

It appears that we are again facing some cold weather this week,
which is fabulous if you’re a polar bear… not so much if you’re trying to train
for a half marathon 😅 When I last checked the weather, the average
real feel temperature ranged between 1-3 degrees with some potential wind gusts.

I will continue monitoring the weather conditions to determine if
we need to cancel. In the event you decide not to attend tomorrow’s workout, please
let me know as I take the group’s attendance into consideration in my decision
making process. If we cancel, I will send official notification via email and in
our Facebook group no later than 4:30 tomorrow
afternoon.

Otherwise, we will meet in the LMS parking lot at 5:45pm to run last
week’s super fun hill workout. Please show up in your lights/reflective gear,
hydrated & fueled, and ready to work hard!
You can find tomorrow’s hill workout below along with a screenshot of how I
programmed it into 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 (1/31): 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 (2/3): Meet
in the LMS complex parking lot (off Hickory St.) at 5:45pm for our
workout.

Please continue to hydrate and stay on top of your nutrition,
allowing you to feel and perform your best during tomorrow’s workout.

Stay safe & warm!

Coach Kristen

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