Today was a tough hill workout, but exactly what is in order to make you stronger and faster. A couple of form reminders (taken from Runnersworld.com) to get you up the hills efficiently:
This Way Up

1 DRIVE HARD WITH YOUR ARMS.
Increase your armswing as if you're pulling yourself quickly up a rope, says Indiviglia.

2 PRESS FORWARD WITH YOUR HIPS.
As you run up, think about pressing your hips into the hill to avoid bending at the waist.

3 RUN WITH HIGH KNEES.
This will help increase your stride rate and further help you maintain good posture.

4 SPRING UP FROM YOUR TOES.
Push off your toes to create an upward lift that will help propel you forward.

Weekend Run: This weekend we are planning on meeting Saturday morning at the Valley Park Trail head at 6:30am for 6-8 miles. Comment to this post if you can make it.

Friday at home workout: We are dusting off the steps in class on friday and doing an old school stepping class with weights. If you can't make it go grab your dumbells and find a flight of stairs:
1.weights by your side - run up stairs and do 10 Thrusters (squat with weights at shoulders then press overhead as you stand up) walk down with weights and do 10 pushups(on step, on ground, on ground with feet on steps - pick your level)
2.walk up stairs with weights as fast as possible - every other step. 10 jumping jacks without weights, back down with weights and 10 tricep dips off of step.
Alternate this two step sequence for 20 minutes.