Happy Monday!
I hope that you all had a great run on Saturday. Hopefully the weather continues to cooperate with us this winter! It’s been pretty amazing and we’ve been very fortunate so far!
We are fortunate to have our 5k and 10k programs with us in the coming weeks! This past Saturday was their first run with us. A big welcome to all of them!
This week is our first hill workout as a group for the 25k and Half.
Hills are a really important part of training – especially if you’re running the River Bank 25k. There may be a hilly section on that course, and practicing running hill is going to help you when you get to that point in the race.
But there’s more importance to hill running than just race day practice.
Running hill repeats also helps increase speed and endurance. Running up hill helps to strengthen different parts of the leg muscles (glutes and hamstrings), which in turn helps with your speed. Endurance-wise, it’s similar to running tempo miles or speed workouts. Running uphill naturally raises your heart-rate improving both your aerobic (endurance) and anaerobic capacity. In other words, running up hill translates to running flats as well. Hills are speed-work in disguise!
Hill repeats also help with your running form. Running uphill forces you to lift up your knees higher than usual, which improves stride length and speed. This also aids muscle development to increase power.
There’s definitely a proper form to running up hill as well – something to focus on when doing so:
- Put those arms to good use. Your legs are getting plenty of exercise when running uphill, so help them out by increasing the power in the swing of your arms. Imagine that your arms are pulling you up an imaginary rope. Keep your arm swing rhythm steady and your legs will follow.
- Pay attention to your pelvis. As you run, you want to press your hips forward, keeping your shoulders stacked on top of your pelvis. This helps prevent you from leaning into the hill and bending forward at the waist, which can cause lower back and knee pain.
- Knees up. As you run, make sure you’re lifting your knees high. This will increase the pace of your stride, and contribute to proper posture.
- Achieve liftoff with your toes. With each step you take, spring off the ground with your toes. This will propel you forward and make those hills a little easier to climb.
Even if you are not doing repeats on Wednesday, you will find this information of value as no route is ever completely flat! Don’t be afraid of hills, they really are beneficial to us as runners.
This week’s challenge is a physical challenge! On one of your cross training days this week, I want you to listen to this song: https://www.youtube.com/watch?v=6A2V9Bu80J4
Every time he says “Bring Sally Up” you stand up, every time he says “Bring Sally Down” you squat. Listen to the song, go along with the words, there may be some times when you have to hold a squat for a few seconds. This is a simple and surprisingly challenging workout! I know I feel it in my legs every time I do this (and yes, I’ve done it more than once). Please remember proper squat form while preforming this task! Make sure your weight is in your heels, your back is not arched, and your chest stays up nice and tall.
Wednesday – route: Route: http://www.gmap-pedometer.com/?r=6796803
25k/half:
Complete: 4 – 6 hill repeats
Compete: 6 – 8 hill repeats
5k/10k:
C25k: 60R/90W for 20 min. total
5k complete: 1 mile
10k Complete: 5 min walk/1 mile easy/1 tempo/5 min walk
10k Compete: 1 mile easy, 2 miles Race Pace, 1 mile easy
Saturday – Holland State Park – Route: http://www.gmap-pedometer.com/?r=6796800
25k/Half:
Complete: 7 miles long
Compete: 9 miles long
5k/10k:
C25k: 90R/2W for 20 mins.
5k Complete: 1 mile
10k Complete: 2.5 miles
10k Compete: 3 miles
Gazelle Sports - Holland 
