Hi Y’all,

Thanks so much to everyone who sent in their times/group info. I’ve posted the groups to-date for both Full and Half Marathon https://goparr.com/groups/  – if you’re name is listed in the “Who Me?” group at the bottom of either list, then you need to let me know your Magic Mile, previous race time or preferred group! If you were with PARR last year and I didn’t hear from you, I tried to put you in the correct group. If there is an error, and I’m sure there are (wrong distance, wrong group, whatever…) just let me know and I’ll get it changed. Not sure what I’m talking about?  Read the email that went out yesterday on groups: https://goparr.com/groups-and-training-paces/   We just want to get our groups formed, leaders connected and get on with the running! Enough with all this administrative stuff!

This Saturday we start with our annual hill training. The reason we do hills first is to work on cadence and build a little strength. The hills can be challenging so do not be concerned if you have to take a walk break outside of those that are designed in the run. I’ve attached a rough sketch of the markers for you. We will also have many of our runners out there that have done these for the past three years so they can help you if you have any questions. The key to going up the hill (obviously the hardest part) is to keep your stride (distance between your feet) short. The shorter the stride the easier and less energy it takes and actually the faster you can go up the hill.    You will see when you are on the sidewalk next to Bailey Road (CR 101) just past the natatorium on your left an orange line going across the sidewalk. This will be the start of the mile across the bridge. We should have ice towels and cold water at this location as well. Just prior to starting up the hill (bridge) you will see another mark across the sidewalk indicating a quarter mile from the start line. You will see a third mark (1/2 mile) at the top of the bridge, another on the flat portion on the other side (3/4 mile) and the fifth and final mark about 50 yards or so from HWY 35. This is the 1-mile mark and the point in which we will always turn around. And remember, the paces mentioned below are based on your Magic Mile time and can be found at  https://goparr.com/training-paces/   Please read below to see which is the best fit for you in the following categories:

If you have not run very much in the last 3 months (less than 10 miles a week) OR  New to running OR Do not desire to improve speed

Do the following:

– Do a warm up jog from the track to the neighborhood behind the jr high, right on Veterans and then left on Bailey to the second mark on the sidewalk (just before heading up the bridge). Run a 4:1 interval to this point (run 4 minutes and walk 1 minute)

– Increase speed slightly going up the hill working on your cadence (180 steps per minute)

– Walk down the hill to the next line.

– Do slow jog to the next line (HWY 35)

– Turn around and start slow jog to the line just prior to the going up the bridge.

– Increase speed slightly going up the hill working on cadence

– Walk down the hill to the next line.

– Do slow jog to the next line and turn around and repeat

– Repeat the steps above for a total 4 Hills and then run back toward track and around neighborhood for a total of 80 minutes for HM and 110 minutes for FM. In other words, once you finish your hills, run until your minutes are up.

If you have been running for the last 3 months or so and > 10 miles a week

Do the following:

– Do a warm up jog from the track to the neighborhood behind the jr high, right on Veterans and then left on Bailey to the to the ¼ mile or second mark on the sidewalk (just before heading up the bridge). Run a 4:1 interval to this point (run 4 minutes and walk 1 minute)

– Increase speed to about your 10K race pace (MM + 1:30 Minutes) going up the hill working on your cadence (180 steps per minute)

– Slow Jog down the hill to the next line making sure that your stride is very short. If you are having a hard time keeping your stride or cadence down the hill at 180, then feel free to walk so as not to increase the risk of injury

– Do slow jog to the next line (HWY 35)

– Turn around and walk for 2-3 minutes or to the next line if needed to bring heart rate down.

–  Increase speed to your 10K race pace going up the hill working on cadence

–  Slow Jog down the hill to the next line making sure that your stride is very short. If you are having a hard time keeping your stride or cadence down the hill at 180, then feel free to walk so as not to increase the risk of injury

– Do slow jog to the next line and turn around and repeat

– Repeat the steps above for a total of 5 Hills and then run back toward track and around neighborhood for a total of 80 minutes for HM and 110 minutes for FM. In other words, once you finish your hills, run until your minutes are up.

If you have been running for the year or and have been running about > 15 miles a week for the last month or so:

Do the following:

– Do a warm up jog from the track to the neighborhood behind the jr high, right on Veterans and then left on Bailey to the to the ¼ mile or second mark on the sidewalk (just before heading up the bridge).

– Increase speed to about your MM pace going up the hill working on your cadence (180 steps per minute)

– Slow to FM + 1 minute pace down the hill to the next line making sure that your stride is very short. If you are having a hard time keeping your stride or cadence down the hill at 180, then feel free to walk so as not to increase the risk of injury

– Slow to FM + 2 to the next line (HWY 35)

– Turn around and walk for 2-3 minutes or to the next line if needed to bring heart rate down.

– Increase speed to about your MM pace going up the hill working your cadence (180 steps per minute)

– Slow to FM + 1 minute pace down the hill to the next line making sure that your stride is very short. If you are having a hard time keeping your stride or cadence down the hill at 180, then feel free to walk so as not to increase the risk of injury

– Slow to FM + 2 to the next line (Start) and turn around and repeat – Repeat the steps above for a total of 6 Hills and then run back toward track and around neighborhood for a total of 80 minutes for HM and 110 minutes for FM. In other words, once you finish your hills, run until your minutes are up.

Start times from Pearland Jr High South track: FM at 5:45AM and HM at 6:15AM – plan to be back at the track for Core work at 7:45. Don’t forget your towel/mat!

Please let me know if you have any questions on this…lots of information.  We like the fire hose approach. All of it will apply for the next 4 weeks as we stay on that dang hill until Mid-Sept.

Have a great run! Aimee Galley