HOH Tuesday Workout (3.10.26)
Happy
Monday, Runners!!
I hope you all had a great weekend and
have been able to enjoy all this beautiful weather!
Congratulations to all
who participated in the Tipp Hill 4-miler! We had
great weather (if you like running in warmer temps, at least) for the race!
It looks like the warmer weather will
continue for Tuesday’s workout with a real feel temp in the 60’s, little to no
rain, and barely any wind! Dress accordingly! It also doesn’t appear that we’ll
need our lights because the sun will set around 7pm!
Let’s plan to meet at the Playground at OLP at
5:45pm tomorrow
evening for our workout. PLEASE NOTE THE CHANGE IN
LOCATION, this week! It’s probably going to be busy, but this workout
might be a good one to run on flatter ground. You can find tomorrow’s workout and
our handy-dandy effort guide below. I have also attached two screenshots of how
I programmed the workout in Garmin Connect.
Tuesday Workout (3.10.26):
Warmup: at least 10 min Easy effort w/dynamic
exercises
30 sec. Moderate effort
4 times: 3 min Moderately Hard
effort/90 sec Easy effort
4 min Tempo effort/1 min Moderate
effort
3 min recovery (1 min walk/2 min
Moderate effort)
3 times: 2 min Hard effort/2 min Easy
effort
Cooldown: at least 10 min Easy effort
ABOUT THE WORKOUT:
Ø Remember that these efforts are relevant to you, and you alone. As
you know, many factors will impact how you feel, including the weather, and how
you hydrate, nutrition, and dress… it’s okay if your run feels different from
recent ones.
Ø Although the easy efforts are scheduled in my Garmin as
recoveries, they are meant to be run at an easy,
conversational effort. While you should not be walking these segments,
if you need to, please plan to only walk the first 20-30 seconds; long enough
to catch your breath or sip your water. (Don’t be mad when I “shout” at you to
get moving 😊)
Ø The 3-minute recovery is scheduled for you to walk the first
minute and jog the last 2 minutes at a moderate effort. Use this time to stretch,
check your posture & breathing, sip your water… cuss me out a little if you
wish.
Ø EVERYONE is to
circle to the back of the group (or as close as possible) during the easy &
recovery intervals. This promotes inclusion and team atmosphere and allows me
to check in on everyone.
Ø The parkway will likely be busy; please be mindful of others,
share the path and stay towards the right. Announce yourself as you’re passing
others and since cyclists and bladers don’t always announce themselves, please
announce them for others.
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
(3/14): Meet at LMS
Complex (entrance off Hickory St.) at 8:30am
for our long training run. I will have routes planned for 3 & 6
miles.
Tuesday
(3/17): Meet at LMS Complex (entrance
off Hickory St.) at 5:45pm for our workout.
If you ran on Saturday, you know how
different it felt to run in the warmer temperatures and the impact on your body
(compared to what we’ve been running in), so please make sure you are staying
on top of your hydration today and tomorrow! I also think it will be a good
idea for you to bring hydration to carry during the
workout! And of course, don’t forget to feed
your body appropriately. Taking in a 2:1 or
3:1 ratio of carbohydrates
to proteins (while avoiding foods that are high in fat, fiber, sugar, &
carbonation) ahead of your run will adequately fuel your body and optimize
your glycogen stores, increase muscle repair, and delay fatigue without causing
stomach distress or rapid energy spikes.
Consuming another 3:1 (carbs to protein) ratio within 30-60 minutes after the workout will assist
in muscle repair and recovery while replenishing glycogen stores.
I am looking forward to seeing you all tomorrow at the OLP playground at 5:45pm
for our workout.
Sip some water and take a moment to enjoy the bright sunshine today!
Coach Kristen
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