3 Hill Workouts to a Faster 5K

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HILL WORKOUT 1: SHORT HILL SPRINTS

• Warm up 15 minutes.
• 8x20 second sprints up a 5- to 8-percent graded hill.
• Jog down between each and rest for 1 minute.
• Cool down 10 to 15 minutes.
• Make it harder: Increase each hill sprint to 40 seconds and do as many as 12 repeats.

More: 3 Ways Speed Workouts Can Boost Your 5K Training

HILL WORKOUT 2: LONG HILL REPEATS

• Warm up 15 minutes.
• On a hilly half-mile section of road, perform 3 to 5 repeats at a hard pace, maintaining good form on both the uphills and the downhills.
• Take 1 to 2 minutes rest in between each.
• Cool down 10 to 15 minutes.
• Make it harder: Increase the number of repeats to 6 to 8.

More: How Do I Run a Faster 5K?

HILL WORKOUT 3: ROLLING HILL RUN

• Warm up 10 minutes.
• Map out a 3 to 5 mile route on rolling terrain, and run at a moderate pace to hard pace.
• Cool down 10 minutes.
• Make it harder: Increase the route to 6 to 7 miles.

More: 7 Hill Running Workouts That Increase Power

HCXC

Oh my GOODNESS, I could not be more excited about how the Cross Country Race when Yesterday at Helder Park, it was epic.... I am so happy for all of them and all the PR's. I can't wait for what the rest of this season is going to bring. It is going to be so exciting.

Vote For Maria

HCXC

Yoga

I am looking forward to starting our Sunday afternoon yoga class! I hope you have all had a wonderful summer of fun and the sun. It always goes by too fast. Having said that.... Boy am I ready for Sunday's!!! 

We will be practicing at the same location, Good Shepherd Lutheran Church 3990 N. 112th,49424. Please bring a yoga mat, you may also want a water bottle. We will start at 3:00 and go for 1 hour.

Please pass this along to anyone who you think would be interested in joining us.

Cost: I decided not to do punch cards or sessions for this class, instead just a donation. 

Namaste`

Tracy Lovell

Yogafit certified

616-405-0791                                                                      

  "Be the change you wish to see in the World"

                                                                                                                   Ghandi

Exciting

I am VERY EXCITED to announce a new location for Wednesday night GROOVE and for the first time in many years, YOGA FLOW class for anyone!!

We will be getting our GROOVE on from 6:15 - 7:15pm and then Yoga Flow will stretch you out and slow you down from 7:30 - 8:30pm.  These classes will both be held at CultureWorks in Holland, MI.  This is a collaborative, non-profit art/dance studio and it is located at 710 Chicago Dr. Ste. 200.  This is in the old Kmart plaza building at WaverlyRd and Chicago Dr.  

YES, we start tomorrow night!!!

GROOVE is an authentic dance experience with very simple moves to inspiring and pumped up music that just makes you want to DANCE like no one is watching...in which they are not because we don't stand in lines and we don't play follow the leader.  Come and Dance your Heart Out on the DANCEfloor with us every week!  Cost is $5 per class.

Yoga Flow is beautifully scheduled YOU-time!!  Time to tune in and spend time taking care of your body, mind and soul!  Breathe deeply, lengthen muscles, stretch the entire body and relax all while de-stressing and getting to know yourself better!  This is a multi-level class so if you have never done class or you have, you are welcome here.  Please bring your own yoga mat to class if you have one.  Cost is $7.50 per class.

CultureWorks Punchcard for classes with Heather Winia.  There will be $50 punchcards available for purchase in which you can use for either one or both classes.  They will be punched in $2.50 increments so it will work to take both classes or just one and not have to worry about bringing cash to class each week.  

Heather S. Winia, CHHC, ACE

THEGROOVE Master Trainer, Holistic Health & Nutrition Educator

16 East Central Ave. Zeeland, MI 49464

616-403-3636

heathergrooves@gmail.com
www.theworldgroovemovement.com 

Heather's WEEKLY GROOVE and Fit By Nature Classes:
Mondays 6:15pm - Fit By Nature Walking & Running Groups, ,ongoing through October, 2013
Saturdays 9:00am - everyBODY GROOVE!  Community Reformed Church in Zeeland

Yum

Found this Yummy little Recipe online the other day... LOVE IT !!!!!

1⃣1 cup Just Great Stuff powdered PB (or PB2. Both avail at Amazon.com. Just Great Stuff is similar but seems to have cleaner ingredients)
2⃣1/2 cup all-natural Peanut Butter
3⃣1/2 cup unsweetened apple sauce
4⃣6 packets Stevia
5⃣1 scoop superfood Vanilla Shakeology or Chocolate (or Protien Powder)
6⃣1 cup dry oatmeal
Mix well. Form into golf-ball sized bites. Freeze for 1-2 hrs & keep frozen. When you want one, let it stand for 30 seconds to thaw a little Makes ~15'ish..depending on size. They're ~80 calories each & ~8g protein.

Fit By Nature

6:15 - 7:00pm  Low Impact Exploration....this is a non-running group who enjoys the benefits of moving in a variety of ways, strengthening the heart and the muscles.  Breathing in the fresh air and visiting all the wonderful parks in town is an added bonus!

($40 for 8 weeks)**

7:00 - 7:45pm  High Intensity Explosion!!....yup, we are running, jumping, climbing, crawling and any other crazy movements I can think of!  Functionality in the body at its best!  If you quit moving in a certain way,  you will eventually lose that ability and we don't want that! ($40 for 8 weeks)**

**You can also do both classes for a great 1 1/2 hour fitness session....$60 for both.

Fall Session – September 9 – October 28 (8 weeks/$40/$60)

 Sept. 9 - Upper Macatawa Natural Area – Zeeland 84^th & Adams

Sept. 16 - Wolters Woods - 6281 146th Ave., Holland

Sept. 23 - Ridge Point Trails - 104th and 24th, Holland

Sept. 30 - Pigeon Creek - Stanton, West Olive

Oct. 7 - Hemlock Crossings - 8115 West Olive Rd

Oct. 14 - Helder Park - Quincy and 101st, Zeeland

Oct. 21 – Zeeland High School Wetlands - Riley and State St.

Oct. 28 -  Kollen Park (Gather at Boatwerks)