HOH Tuesday Workout (8.18.26)

Happy Monday, HOH!

I hope you all had a great weekend! Congratulations to
everyone who ran the Valley Nature Run on Saturday! We had beautiful weather
for the race!

We are meeting in the LMS parking lot tomorrow,
ready to get started at 5:45pm. This week’s workout is courtesy of Patty! At her
request (and because it’s been a hot minute) we are running a hill workout… on
a new hill!!

You can find tomorrow’s workout below
along with two screenshots attached of how I programmed the workout into Garmin
Connect. You can also find my good form tips for running up and down hills,
below as well!

HOH Tuesday Hill Workout (8.18.26):

Warmup (w/dynamics): Easy to hill

8 times:

30 sec uphill Hard

45 sec downhill Easy

2 min active recovery

6 times:

45 sec uphill Easy

Downhill moderate +30 sec hard

Recover to base of hill

Cooldown: Moderate to Easy regression back
to parking lot

About the Workout:

• Because we are traveling to a new
  hill, plan for a slightly longer warmup and cooldown.
• Please remember to ALWAYS run on the left side of the
  road, facing oncoming traffic (especially during the hill repeats).
• Be good teammates and announce
  oncoming traffic (car up! Car back!)
• Note that the first set of repeats are
  timed; wherever you are when the time expires, turn around and head back. If
  you finish the downhill before the time runs out, you get a short breather!
• The two-minute recovery between sets
  of hill repeats should be an active recovery. Please continue moving/walking
  around while you sip water and fix your posture.
• The up hill on the second set of
  repeats is timed. The downhill is not. Note that it is a moderate effort (not easy!)
  and at the base of the hill, there is a 30-second push to the left.
• The recovery to the base of the hill
  after the 30-second push should be jogged at an easy effort- not walked!

Despite the
efforts indicated in 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.

Effort/Rate of Perceived Exertion (RPE) Guide:

Easy Effort (RPE 2-3):

Comfortable and conversational

You should be able to hold a conversation or sing a song without feeling
too out of breath

Approximately 80% of your running should be run at this effort level

Moderate Effort (RPE 4-6):

A little more challenging than your easy effort

You should be able to converse in short phrases

Tempo Effort (RPE 6-7):

Challenging but controlled

You should still converse in a few short sentences

Moderately Hard Effort (RPE 7-8):

Breathing becomes labored

Conversation is limited to a sentence or two

This effort is sustainable for 30-60 minutes

Hard Effort (RPE 9):

Quickly uncomfortable

You should not be able to say more than a few words

Harder Effort (RPE 10):

Very uncomfortable and difficult to sustain

Breathing should be quite labored

You shouldn't be able to
say more than a word (if any)

LOOKING AHEAD:

Saturday (8/22): Meet at LMS at 8:00 for our Long Training Runs!

Tuesday (8/25): Meet at LMS at 5:45 for speedwork!

Tomorrow is going to be a beautiful
day for hill repeats! Please make sure you are preparing your body for the
workout- hydrating and fueling your body to sustain your energy levels!

I am excited to see you all at 5:45 pm, in the LMS parking lot– hydrated, with
hydration to carry on the workout, and ready to work hard!

Run Safe. Run Smart. Run Strong.

Coach Kristen

https://headoverheelstraining.com/