Tuesday Workout (1.6.26)
Happy
Monday, HOH’ers!
I hope you all had a great weekend! Great job to those of you who
were able to get out and move this weekend… but if you weren’t, that’s okay too;
resting your body is just as important!
The last month and a half has been a wonderful period of rest and
recovery but now that the new year has begun and some of us are beginning to
train for races… I guess it’s safe to say WE’RE
BACK!
We will meet at Liverpool Middle
School (LMS) parking lot (HERE! off the intersection of 7th
& Hickory St. in Liverpool) tomorrow evening at 5:45pm for our first speedwork of 2026! If you are
looking to get back into running/training/being active, then tomorrow’s workout
is a great place to start as we’ll be running a version of the Magic Mile.
While we train by effort and not
pace, the numbers can be useful when training for a time goal, and
the Magic Mile is a great tool to gauge our current running fitness and (for
those interested) determine our easy running pace and predict race times. We
will plan to run this workout again in roughly 6 weeks so we can also use this to
track our progress.
You can find the full workout and our effort guide below along
with an attached screenshot of how I programmed it into my Garmin watch.
Tuesday Workout (1/6/26):
Dynamic Stretches
Warmup: 10 min. at an easy effort (think 2 on a 1-10 scale)
4 Sets: 100 meter (.10km) Gliders (gradually pick up speed, hold
it, slow down)
Recover: 3 min. walk
Run: 1 mile at a moderately hard effort (think 8 on a 1-10 scale)**
Cooldown: at least 10 min. easy effort
**(This is where the magic happens!) You will need to isolate your
pace for this mile. If you do not have a watch that lets you separate each step
(like my Garmin does) then you can either lap your watch or set a timer (on
your phone) to get the exact time for the mile.
About
the Workout:
v
Please show up hydrated,
properly fueled, and ready to work hard at your effort
(not someone else’s, this week)
v
We will run the gliders up and down Hickory
Street (the entrance of the school to 6th Street is approximately 100
m/.10km). To ensure my watch doesn’t move onto
the next step before I am ready, I am setting these repeats at lap button
presses in my watch.
v
Think of the gliders like strides, where you
work your way up to hard and back down to easy efforts. There is no rest between them
(visualize 4 rolling hills, if that makes sense).
v
Please sip your water while walking during your
3 minute recovery but DO NOT stop and stand still as you want to keep your heart
pumping and your muscles warm. Make sure by the end of the 3 minutes, you are
at the entrance of the parking lot to begin your mile.
v
We will run the mile along the roads in the
upper village beginning at the entrance of the parking lot on Hickory Street (see
below for a .4ish mile route that we will run twice with a little extra to get
to the full mile).
v
You should run the mile with a strong but evenly controlled effort that you don’t think you could hold much longer. PRO TIP: it is supposed to be uncomfortable!!
v
The Cooldown should last at least 10
minutes and should start with an easy jog
v
Since we will be running on open roads, you need
to be visible and MUST wear
lights/reflectivity.
v
When running on the open roads, always be
mindful of traffic (and stop signs). Plan to run on the left side of the roads, against traffic.
v
Dress for the weather/road conditions. As of
writing this, it appears the real feel will be in the mid-high 20’s with
potential wintry mix. Layers and shoes with good traction would be ideal.
HOH
Magic Mile Route:
https://www.mapmyrun.com/routes/view/6668633872/
Start on Hickory St. (across the
entrance of LMS parking lot) to 6th St.
(L) on 6th to Balsam St. : (L)
on Balsam to 7th St.
(L) on 7th to Hickory St.
(L) on Hickory to 6th St. :
(L) on 6th to Balsam St.
(L) on Balsam to 7th St. :
(L) on 7th to Hickory St.
(L) on Hickory to 6th St.
(L) on 6th to Birch St.
(this should be approximately 1.01 mile)
Effort Guide:
Easy
Effort: should be conversational in that you should be able to hold
a conversation or sing a song without feeling too out of breath. 80% of your
runs should be run at this effort.
Moderate
Effort: ~ 1 minute per mile faster than easy pace
A little more challenging, but you can
still converse- in a few sentences.
Tempo
Effort: ~ 1.5 minutes per mile faster than easy pace
A little more challenging than
moderate, but you can still converse- in a few sentences.
Moderately
Hard Effort: ~ 2 minutes per mile faster than easy pace
More challenging with labored
breathing. This effort is sustainable for 30-60 minutes. You should only be
able to speak a sentence or two.
Hard
Effort: ~ 2.5 – 3 minutes per mile faster than easy pace
Quickly uncomfortable, and you
shouldn't be able to say more than a few words.
Harder
Effort is uncomfortable, your breathing should be quite labored,
and you shouldn't be able to say more than a word (if any).
LOOKING AHEAD:
Saturday
(1/10): Location TBD (depending on weather) at 8:30am for our long training run.
Tuesday
(1/13): Meet in the LMS complex parking lot (off Hickory St.) at 5:45pm for our workout.
Not to sound like a broken record, but as
I said in Friday’s email, with the beginning of a new year, many
of us feel motivated to restart healthy habits, often in the form of dietary
changes. While it's wonderful to focus on nutrition, please remember that as athletes in training, your body has specific fueling needs. Carbohydrates and protein are essential to power your workouts and
support muscle recovery afterward. Rather than focusing on
cutting calories, prioritize eating enough of the right foods which can also
support your training goals. Along with taking in
these essential nutrients (carbohydrates and protein), please make sure you are
staying properly hydrated, especially ahead of tomorrow’s workout!
I cannot wait to see you all tomorrow at 5:45pm (at the LMS
Complex) for our workout!
Stay safe and warm- and have a great afternoon!
Coach Kristen
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