(Please note, I completely lied in the email below. 9/13 is not the last week of hills, unless you’re doing the Bridge Series run this weekend)
Hi Y’all,
LAST WEEK ON THAT DANG HILL! While I will miss seeing all of the familiar and new faces, the encouraging words, the smiles and the sense of accomplishment…I will not miss an inch of that bridge! Not the quarter mile before it starts to incline, not the top and not even the little flat part as your about a third the way up that gives you a nanosecond of reprieve. Nope, not going to miss those repeats one bit!
This week will be just more of the same – meet at Pearland Jr High South/Turner Track. FM meet at 5:35AM and doing 120 minutes and HM meet at 6:15 and doing 80 minutes. I’m including the instructions at the bottom for reference. Last week, Ric had everyone in their groups take off together AND return together. So make a point to meet at the time above, so you have a little time to get your group together and each group start together. While you’re on the warm-up, make a plan to meet to run back together. CORE work and stretching to follow! Bring a mat or towel!
Some of the groups did a “Fireman’s Ladder” for the return…which is a great ending to even the worse possible run! For those that haven’t done this one…everyone gets in a single file jogging line (makes no difference the order). The person in the back runs to the front {AND SLOWS DOWN TO A JOG…don’t forget this part}. As soon as they get there the next person in the back does the same. Over and over and over and over. Try it…fun spin on speed work.
Are you confused because you don’t know what group you’re in? Well, I just happen to know where this information is kept and it’s available to YOU. https://goparr.com/groups/ – if you don’t see your name in a group, see it in the Who Me or see it in the wrong group…let me know and we’ll get that fixed!
Also, don’t forget to get your PARR gear ordered – these orders are due by 9/20, which is next Saturday! Here is the direct link to order: https://goparr.com/shop/
Have a great week and don’t hesitate to let me know if you have any questions!
Happy run y’all, Aimee Galley 281-728-4848 cell | aimee.galley@thinkreliability.com
Hills Instructions: 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 6 Hills and then run back toward track and around neighborhood for a total of 80 minutes for HM and 120 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 7 Hills and then run back toward track and around neighborhood for a total of 80 minutes for HM and 120 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 8 Hills and then run back toward track and around neighborhood for a total of 80 minutes for HM and 120 minutes for FM. In other words, once you finish your hills, run until your minutes are up.