Tuesday Workout (6.17.25)
Happy
Monday and Happy Birthday, Dan! I hope you have a
wonderful day!
Congratulations
to everyone who ran the Run for Jeff! It looked like a great morning for a
race- you all did awesome!!
We will again plan to meet at Willow Bay (3858
Long Branch Rd, Liverpool, NY 13090) tomorrow at 5:45pm before
running our warmup over to Longbranch Park for our hill workout. It seems the
real feel temperature will be in the mid-70s during our workout, so I would recommend
bringing water/hydration with you, but the great thing is that since we will be
staying in the same area during the entire workout, you can leave your bottle
in one spot and not have to carry it the whole time (woohoo!)
Along with the workout and effort paces, I have included some tips
for good hill running form, below. You
can also find 2 screenshots attached of how I programmed the workout into my
Garmin watch.
Tuesday
Hill Workout (6.17.25):
Warm up (w/dynamics) to Long Branch Park
6 x up hill + 30 sec hard at the top of the hill/recover down (no
additional recovery)
~1 min walking recovery
Tempo effort (1 lap)
~2 min walking recovery
6 x up & down hill (you will recover down w/no additional
recovery)
Cooldown to Willow Bay
Post-run group stretch
About
the Workout:
- Most of you have done this workout before or something similar-
we’ll go over the logistics once we get over to Longbranch Park. - You’ll notice that in my Garmin, I scheduled the walking
recoveries as lap button presses. This is to allow everyone some time to
regroup before starting the next set. Use this time to catch your breath and
sip your water. (I will likely pause my watch during this time). - There are no efforts attached to the hills (up or down). This is
because running uphill is hard by nature. While you should be running up and
down the hills, I would much rather you focus on your form. See my good form
tips for uphill and downhill running 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:
- 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). - Hold your head up (chin even with the ground) and look
forward as you climb the hill. - Lean from your ankles (do not bend from 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.
By shortening your stride, you’re conserving energy and reducing the impact on
your joints and muscles.
Downhill Running
Tips:
- 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. - 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 Long
Run (6/21): Meet at Willow Bay at 8am for our training runs.
Plan for the following mileage:
MCM: 9-10 miles
Sackets Half: 6 miles
*If you would like alternate mileage,
please let me know so I can plan accordingly
Tuesday (6/24): Meet at
the Playground entrance of OLP, ready to get started at 5:45pm
In order to feel your best during tomorrow’s workout make sure to
stay on top of your hydration and take in enough calories (carbs & proteins)
to provide your body with enough energy to sustain the entire run. You should
be finishing these workouts feeling tired and like you worked hard… but not completely
depleted. If you do, then you’ve likely not fed your body enough ahead of time.
Enjoy the rest of your afternoon and I’ll see you all tomorrow at 5:45 at
Willow Bay!
Coach Kristen
