Hurrah, Week 9 of C25K......Hills! And no rain......until we started our static stretches at the end of the session!!

After warm ups & dynamic stretches, we went over the rd to Waterworks Hill & practised the following:

* Started off running down the hill & being aware of how we felt.....what our arms/head/feet were doing * you all practised 'piston arms' & pogoing on flat feet * I demonstrated running up the hill & asked you for feedback on what you saw me do (deep breaths for 'fight/flight'/extra oxygenation, short steps/fast feet, piston arms, forward lean, knee drive, head up) * I demonstrated running downhill & asked you for further feedback (forward lean (Titanic) no backward leaning, short steps & no 'overstriding', dangers of heel striking (when overstriding) though heel striking with short legs ok * in 3s you all tried to follow these pointers to get you up the hill (5 trees), & back down again * you all had a go at running up without using your arms, /power walking up then running up then: * you all finally had a go at running all the way up to the top of the hill-which you all did! Very well done, everyone.

Homework 1: After warm ups & dynamic stretches, 28 min run, cooldown walk & static stretches Homework 2: After warm ups & dynamic stretches, 30 min run, cooldown walk & static stretches

Please let me know if you have any concerns. Dawn