HOH Tuesday Workout (2.3.26)
Hello
& Happy Groundhog’s Day!
Apparently that wannabe meteorologist of a rodent has predicted
another 6 weeks of this oh so pleasant winter weather, but we live in Upstate
NY so, it’s no big deal to us! 😂
Thankfully, it looks like tomorrow evening might be a little
warmer than it has been with a real feel near 20 degrees at the start of our
workout. We’ll plan to meet in the LMS parking
lot at 5:45pm for our workout. Since we will be running on open
streets, everyone must have lights/reflective gear.
You should also show up hydrated
& appropriately fueled (with carbs and
proteins) and prepared to work hard!
You can find tomorrow’s workout below along with two screenshots of how I
programmed it into my Garmin watch. You can also find our Effort Guide below as
well.
Tuesday Speed Workout (2.3.26):
Warmup: at least 10 min easy effort with dynamic exercises
1 min moderate effort (think 3-4 on a 10-scale)
10 times: 1 min hard effort/1 min easy effort
3 min easy effort
3 times: 2 min progression from moderately hard
to hard effort/2 min moderate effort
Cooldown: at least 10 min easy effort
About the Workout:
This week you are continuing to focus on building your anaerobic threshold
with multiple sets of short, hard efforts with brief intervals of easier
efforts. Over time, these more intense
intervals will help to improve your speed and build your aerobic capacity,
making you able to run longer distances at harder efforts more efficiently.
Tuesday workouts are supposed to be hard and
uncomfortable!! If it doesn’t Challenge you, it doesn’t change you.
v Warmups
and Cooldowns should be jogged at an easy effort.
v The easy
and moderate intervals (following the “working” intervals) are scheduled as recoveries in
my Garmin (see screenshot) but should be jogged as
their specified efforts (easy at a 2 & moderate at a 3-4 on a 10 scale), not walked. If you absolutely need to, you can
begin the moderates as walks, but you should jog within 10-15 seconds.
v We can
walk the first minute of the 3 min recovery and jog the second two minutes at
an easy effort (think 2 on a 10-scale).
v Use the 3
minute recovery to sip your water, adjust your posture and form, stretch, or
regulate your breathing.
v The two
minute progressions should start at a moderately hard effort and progress to a
hard effort
v EVERYONE is to
circle to the back of the group (or as close as possible) on the easy & moderate
intervals and recovery. This promotes inclusion and team atmosphere and allows
me to check in on everyone.
We will be doing the workout on the streets in the upper village (probably
on Hickory/Birch/6th/7th) so everyone must stay alert and
aware of traffic:
v Always run
against traffic (on the left side of the road) and move into single file when
traffic passes.
v Yell out
to notify fellow teammates of passing cars.
v Everyone MUST be visible by wearing
lights/reflective gear/clothing.
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).
**As always, keep in mind that these efforts are always
individually based which means your hard effort may look and feel different
than your running buddy’s. These efforts can and will change from run to run
based on a variety of reasons including the weather, your hydration and fueling,
clothing, and energy levels. Be kind to yourself**
LOOKING AHEAD:
Saturday
(2/7): Weather permitting:
meet in the LMS complex parking lot (off Hickory St.) at 8:30am for our long training run (planning for 3-4,
7, 10-11 miles).
Tuesday
(2/10): Meet in the LMS complex parking lot (off Hickory St.) at 5:45pm for our workout.
Please make sure you are hydrating and feeding your body those
important nutrients that help sustain your energy levels as doing so will help
you feel and perform your best.
I cannot wait to see you all tomorrow evening (at LMS) with your
lights/reflective gear- ready to get your speed sesh on!
Thanks!
Coach Kristen
