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
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