Training Drills to remember

For those who attended the "Hills and Drills" workout this past week, I promised to post a reminder of the drills and the tips on hill running....
Before your walk or run remember these drills that will "remind" your body of body alignment and form to run and walk strong

• The "falling forward" drill: stand arms length from a wall, telephone pole or something stationary like that. With your arms ready, lean and "fall forward" toward the wall then catch yourself with your hands on the wall and push back to standing straight up. Repeat 10 -15 times.
• "Football feet" - 15 seconds - rest then repeat
• Butt kicks - 15 seconds - rest then repeat
• Arm swings - during your warm up, exaggerate your arm swing for 30 seconds or so return to natural arm swing for 30 seconds and repeat
• Skipping - skip for about 60 yards, rest then repeat

Resume your run as per schedule after the drills are completed.

Hill running should be at an intensity that is "slightly uncomfortable" or approx. 85% MHR at the top of the hill. Your percieved exertion on a scale of one to ten should be about a 7 or 8 on a 1(easy) to 10 (really hard) scale. When running down hill, open up your stride and let the hill carry you a bit.

This morning was the longest effort so far and I want to let you know what a terrific job Cheryl and I thought you all did. We look forward to having you out there again this week!

Train well,

Dixie