HOH Tuesday Workout (6.2.26)
Hellooo
HOH!
I hope your Monday is going well! I
posted this on Strava last week, but I also want to ask you all your thoughts:
Would you
rather always have wet socks?
-OR-
Would you rather
always have a rock in your shoe?
If it had to be one or the other, let us
know your preference, and why!
We are meeting in the LMS Complex parking lot tomorrow at 5:45pm for
our workout. Looking at the weather, it looks like a beautiful day to get a
little hill workout in so show up hydrated, fueled with the appropriate nutrients, and ready to work
hard! Since the real feel temps will be in the upper 60’s you should
also bring hydration with you for the
workout.
You can find our workout below along
with a screenshot of how I scheduled it in Garmin Connect. You can also find
our Good Form techniques for up and down hill running below for you to freshen
up ahead of time.
Tuesday Hill Workout
(6.2.26):
Warmup: at least 10 minutes (w/dynamics)
SO MANY REPEATS OF:
30 seconds uphill HARD (RPE 8-9)
Downhill EASY, but NOT WALKING (RPE 3)
1 minute rest (this will begin once
everyone has regrouped)
Cooldown: at least 10 minutes
*We will be doing an undisclosed number of repeats. While the
screenshot says 20, we will NOT be doing 20.
We may also switch hills during the workout*
ABOUT THE WORKOUT:
§ We will be running 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!)
§ Always run against traffic– always
on the left side of the road.
§ We are running HARD up the hill
(think 8-9 on a 10-scale) and EASY down the
hill (think 3 on a 10-scale)… unless you
absolutely need to, we are NOT WALKING down
the hill. (You have a rest at the bottom of the hill).
§ The 1- minute rest will begin once everyone has re-grouped at the
bottom of the hill. The sooner you get there, the longer you have to rest 😊 Use this time to catch your breath, stretch, and sip your water.
§ Remember that your efforts/RPE’s are based
on how you feel and can vary from
run to run depending on a multitude of factors including (but not limited to) nutrition/hydration,
rest, weather, or clothing.
§ Don’t phone your workout in because you’re only cheating yourself.
TUESDAYS ARE SUPPOSED TO BE HARD
& YOU SHOULD FEEL UNCOMFORTABLE! Suck
it up and embrace the suck… it’s one hour, you’ll be fine.
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.
COACH
CHAT: The Importance of Post-Run Stretching:
Did you know that stretching directly after
a run, when your muscles are still warm can help speed up your body’s recovery
process? Doing so helps blood flow easier to the muscles, allowing them to
repair themselves faster. It also assists in the removal of lactic acid and
other waste products that slow muscle recovery. Ultimately, stretching after
runs helps improve flexibility and reduce muscle and joint soreness which can occur
in the hours or even days following a run.
You can read more about the benefits
of post run stretching in these two articles from Runner World Magazine World.
Both articles also include a few stretches to try after your next run!
Post-run
Stretches: An Essential Guide (March 2024)
Post-run
Stretching: The Secret to Better Workouts and Fewer Injuries (April 2026)
You all know I’m a big fan of the Myrtl
Routine. If you’re unfamiliar with it, this short (10 minute) routine is
designed to strengthen and provide greater hip mobility and flexibility.
Because I know we (myself included)
are not necessarily great about post-run stretching and recovery, beginning
this week, I’m going to run through the Myrtl Routine after the workout, before
heading home. Consider this your open invitation to join me 😊
LOOKING
AHEAD:
Saturday (6/6): Since so many of us are running Paige’s
Butterfly Run, there will be NO OFFICIAL GROUP RUN.
If you are not running Paige’s but would like recommended mileage, let
me know… you know I have opinions 😂
Tuesday (6/9): NO OFFICIAL GROUP MEETUP (due to Workforce Run)- a workout can be
provided to those who wish to run it on their own.
Saturday (6/13): Meet (somewhere between 8-8:15) for our
LTR. Location: TBD
Please make sure you are hydrating and
fueling your body appropriately!
Have a great afternoon and I cannot
wait to see you all tomorrow at LMS at 5:45pm for your workout!
Coach Kristen
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