Tuesday Workout (10.7.25)
Hey, hey
HOH! Welcome to another week!
Here’s hoping you had a nice weekend! Congratulations to Vicky for
crushing the Inner Harbor 5k, yesterday!
We will be meeting at American High (800
4th St., Liverpool) tomorrow evening at 5:45pm for our
workout. As you know, we typically meet at the Hickory St. side of the parking
lot- there is also street parking along 4th St. that you can park in
as well.
As you guessed , we are running a hill workout tomorrow which you
can find listed below along with a screenshot of how I scheduled it in my
Garmin. You will also find our usual good form techniques for up/downhill
running below for you to freshen up ahead of time.
It looks like we’re in for some rain tomorrow, but it will also
still be warm (real feel in the mid-60s) so plan accordingly- wear a hat or
visor and bring a shirt and dry shoes to change into for your ride home. In the
event it’s storming (⛈⚡) and we need to modify or cancel, I will
notify you (via email and our Facebook group) by 4:15. Between the sun setting earlier (around
6:40), the rain, and the fact that we’ll be on village streets; it’s a good idea to
dust your lights off and charge them up… or at the very least, plan to wear
lighter color clothes.
Tuesday Hill Workout
(10.7.25):
Warmup to hill w/dynamics
MANY REPEATS OF:
30 sec. uphill HARD
Downhill EASY (but not walking!)
1 min. rest (this will begin once everyone has regrouped)
Cooldown to the parking lot
*Yes, the screenshot says 20 repeats. While we are doing an
undisclosed number of repeats, we are NOT doing 20. We may switch hills during the workout as well.
About the Workout:
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We will be running on 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!)
v
Always run against traffic, on the left side of the road.
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We are running HARD up the hill and
EASY down the hill… unless you absolutely need to, we
are not walking down the hill- we are easy jogging down the hill. We
will be able to rest at the bottom of the hill.
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The 1 minute rest will begin once everyone has
regrouped at the bottom of the hill. Use this time to catch your breath,
stretch, and sip your 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 (10/11): Location: TBD at 8am
for some easy miles:
Low-end Base
Building/Maintenance: 3 miles
High-end Base
Building/Maintenance: 5-6 miles
MCM: 12 miles
Tuesday (10/14): Meet at Salt Museum parking
lot at 5:45pm for our workout
In case
anyone was interested in joining, Vicky and I are running the Eastwood 5 Mile Run
on October 19. Registration will remain open until near race day, so I’ll
leave the link right here for you… https://runsignup.com/Race/NY/Syracuse/Eastwood5MileRace
Vicky, I was just
wondering if the email is long enough, or if I should add some fluff… like:
Make sure you are staying on top of your hydration today and
tomorrow. You should also feed your body the nutrients it needs (carbs,
proteins, and some fats) to sustain your energy levels. You wouldn’t drive your
car without gas or oil… why would you run your body without feeding it?!
Enjoy the remainder of your day! Hydrate, feed your body, and I’ll
see you all tomorrow evening at American High, with your water and lights/visibility!
Coach Kristen
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