HOH Tuesday Workout (4.7.26)
Happy
Monday, Folks!
I hope you had a nice weekend and a
great Easter!
We’ll be meeting in the LMS Complex parking lot (off Hickory St.,
Liverpool) tomorrow at 5:45pm for Vicky’s last hill workout before
she runs the Earth Day Half Marathon! This week, we will be running the
hill workout up & down Balsam & Hickory, while adding a few tempo efforts
into the mix!
When I last checked, the real feel
temps appeared to be in the low to mid-20’s with the potential for some wind gusts.
Suck it up and dress appropriately!
You can find tomorrow’s tempo hill
workout below along with our handy-dandy Good Form tips for running up and down
hills. I have also attached 2 screenshots of how I programmed the workout into
Garmin Connect.
HOH
Tuesday Hill Workout (4.7.26):
Warmup: at least 10 min. w/dynamics
4 times:
30 sec uphill hard/downhill easy
Recover: Easy-Moderate (to base of
next hill)
4 times:
Uphill (to the top)
Downhill (to the bottom)
Tempo to base of hill
Recover (walking while everyone
regroups)
Cooldown: at least 10 min
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 effort 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 (4/11): Meet at LMS
Complex (entrance off Hickory St.) at 8:15am for our long training run:
3-4 miles: low end
base/maintenance building
6 miles: Earth Day Half
(taper!!)/high end base/maintenance
9-10 miles: Mountain Goat
Tuesday (4/14): Meet at LMS
Complex at 5:45pm for our workout.
Saturday (4/18): NO GROUP LTR SCHEDULED! While Vicky runs the Earth Day Half, a
bunch of us will be running the Earth Day 5k and then hanging out to support
and cheer her in!
If you
are interested in joining us, you can sign up here and join our team, Head over
Heels Training (password: January@2026): https://runsignup.com/Race/NY/Baldwinsville/EarthDayHalfMarathon5K?raceRefCode=0BD3SXDh
Please show up to tomorrow’s workout
hydrated, properly fueled, and ready to work hard!
See you tomorrow at 5:45pm at the LMS Complex!
Coach Kristen
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