HOH Tuesday Workout (7.22.25)
Hello and
Happy Monday to you!
Here’s hoping you all had a great weekend, your week is off to a good
start, and that sip of water you’re about to take tastes amazingly refreshing!
We are going to meet at the playground entrance of the Parkway, ready to get started at 5:45pm! From everything I’ve seen,
the temperature will feel like it’s near the low-mid 80’s. Plan accordingly, hydrate
today and tomorrow and remember
to bring hydration with you for the workout.
This week’s workout is another mixed-effort hill workout where we
will focus on our up and down hill form, while also including a tempo effort in
between…. Can’t run hills? That’s okay, I can create a modification for you 😊
You can find the workout, effort guide, and some good form hill
running tips below, along with a screenshot of how I programmed the workout
into my Garmin.
Tuesday Hill Workout
(7.22.25):
Warmup (w/dynamics) to Birch St.
4 times:
Uphill
Tempo: 2 blocks (along 2nd St. to Balsam)
Downhill Hard
Moderate: 2 blocks (along 1st St. to Birch)
Cooldown
About the Workout:
v
The intent is to run up Birch Street (focusing
on form), then along 2nd Street at Tempo effort for two blocks
(to Balsam St.). Run down Balsam Street with a hard effort, then along 1st
Street at a moderate effort until you get back to the base of Birch Street. In
the event NoBo is using the hill on Birch, we will pivot (probably to Sycamore
and Bass).
v
Always
stay on the sidewalk while running along 2nd Street-
watch out for unevenness along the sidewalk.
v
Always stay on the left side of the roads, running against traffic while running on Birch,
Balsam, and 1st Streets.
v
Regardless of effort, you should be running every interval.
v
There are no recoveries scheduled between sets. Instead, use
the moderate interval as your recovery. If you need a break, pause your watch
for a quick 30-45 seconds before starting the next set of hill repeats.
v
Focus on
your form during every interval, especially on the up and down hills (review
and refresh the hill form tips, below).
EFFORT GUIDE:
Easy
Effort: should be conversational in that you should be able to hold a
conversation or sing a song without feeling too out of breath. 80% of your runs
should be run at this effort.
Moderate
Effort: ~ 1 minute per mile faster than easy pace
A little more challenging, but you can
still converse- in a few sentences.
Tempo
Effort: ~ 1.5 minutes per mile faster than easy pace
A little more challenging than
moderate, but you can still converse- in a few sentences.
Moderately
Hard Effort: ~ 2 minutes per mile faster than easy pace
More challenging with labored
breathing. This effort is sustainable for 30-60 minutes. You should only be
able to speak a sentence or two.
Hard
Effort: ~ 2.5 – 3 minutes per mile faster than easy pace
Quickly uncomfortable, and you
shouldn't be able to say more than a few words.
Harder
Effort is uncomfortable, your breathing should be quite labored, and you
shouldn't be able to say more than a word (if any).
TIPS FOR GOOD HILL RUNNING
FORM:
Uphill Running Tips:
v
Bend your arms at 90-degrees. As you run
uphill, pump your arms (think: nips to hips), and let them
drive you up the hill. (I pretend I’m using a rope to pull me to the top of
the hill).
v
Hold your head up (chin even with the ground) and look forward
as you climb the hill.
v
Lean from your ankles (do not bend from
your hips). Looking down and bending at your hips will constrict your
breathing.
v
As you climb the hill, use smaller steps to increase
your cadence. By shortening your stride, you’re conserving energy and reducing
the impact on your joints and muscles.
Downhill Running Tips:
v
Lean slightly forward from your ankles (NOT back into your heels!), keeping your
hips, knees, and ankles aligned. This will take some of the pressure off your
joints.
v
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.
v
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.
v
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.
v
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 Long Run (7/26): Meet at the playground entrance of the Parkway at 8am for our training
runs. Plan for the following mileage:
Sackets
Half: 10-11 miles
MCM: 15 miles
*I can provide a bailout option within the route for those of you
looking for less mileage.
Tuesday (7/29): Meet at the Playground entrance of OLP, ready
to get started at 5:45pm.
As always, please remember to continue to hydrate today and
tomorrow, ahead of your run. You should also make sure you are intaking enough carb
and protein-rich calories to sustain your energy levels…. Remember you want to
finish these Tuesday workouts feeling tired from working hard, not depleted or
starving because you didn’t take care of your body!
Take another sip of your water and enjoy the rest of your day.
I’m so excited to see you all tomorrow evening for our workout!
Coach Kristen
