HOH Tuesday Workout (3.3.26)
Hello, and
Happy Monday, HOH’ers!
I hope you all had a fantastic weekend
and got to enjoy Saturday’s runderful weather!
Last time I checked, the real feel
temps appeared to be in the low-mid 30s with some rain tomorrow evening… while
you all are oh so sweet, you won’t melt so I will see you at American High (800 4th
St., Liverpool) at 5:45pm for our HILL workout. Please take note of this week’s
change in location. Typically, when we meet at American High, we park on the
Hickory St. side of the parking lot; in the event the lot is full, there is
usually street parking in front of the school, along 4th St. There
is also a smaller lot on the side of the school, on Hickory St.
You can find tomorrow’s hill workout
noted below along with two screenshots of how I programmed it into Garmin
Connect. I have also included some good form tips for running up and down hills…things
tend to get a little hectic, so I don’t always get to go over them ahead of the
workout, so please take a moment to read through them ahead of the workout.
Tuesday Hill Workout (3.3.26):
Warmup to hill easy effort (w/dynamic
exercises)
8 times:
30 sec. uphill (hard)
45 sec. downhill (easy)
2 min. easy recovery
8 times:
45 sec. uphill (easy)
Downhill moderate +30
seconds hard*
*(+30 seconds hard should
be run along 1st St.)
Recover to base of hill
Cooldown to parking lot easy effort
ABOUT THE WORKOUT:
Ø We will be running our repeats on the Birch St. hill- since we
will be crossing 2nd St. and running on open roads, everyone MUST
wear lights/reflective gear.
Ø Please remember to ALWAYS run on the left side of the road, face oncoming traffic
(this includes during hill repeats).
Ø Please be a good teammate and announce oncoming traffic (car up,
car back).
Ø Note that the first set of hill repeats are timed; wherever you
are, when the time expires, turn around and head back. If you finish the downhill
before time runs out, you get a little bit of a breather!
Ø The 2 minute recovery between sets of hill repeats should be an active
recovery- continue moving/walking around while you sip your water and fix your
posture.
Ø While the up on the second set of repeats is timed, the down is
not. Note that it is a moderate effort (not easy) and that there is a 30 second
push at the bottom.
Ø The recovery to the base of the hill should be jogged at an easy
effort and not walked.
Despite the effort-based paces indicated within the workout, your
main focus should be on your form going up and down the hill. Please reference
the following good form hill running tips, below.
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 (3/7): Due to Tipp
Hill’s 4-Miler, there is NO OFFICIAL GROUP LONG
RUN. Let’s plan to meet up and get a group photo before the race of
us all decked out in our green!
Tuesday (3/10): Location
TBD (will be in Liverpool) at 5:45pm for our workout.
Please make sure you are hydrating and fueling your body today and
tomorrow!
Looking forward to seeing you all tomorrow, in your
lights/reflective gear at 5:45pm at American High!
Have a great day!
Coach Kristen
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