HOH Tuesday Workout (3.24.26)
Happy
Monday!!
Congratulations to Cindy and Liz for running the Syracuse Half yesterday! While the new course was
less than desirable to run, we had great weather for the race. Both ladies did
an amazing job, and Liz PR’d her half marathon time by at least 2
minutes!! Well done, ladies- you both kicked butt yesterday!!
We are meeting in the LMS Complex parking
lot (off Hickory St. in Liverpool) at 5:45pm for a
Broken-10 workout which you can find below along with our effort guide and a
screenshot of how I programmed the workout into Garmin Connect.
Liz (and Cindy, even though you can’t
make it tomorrow)- you are more than welcome to run the workout if you’d like,
or you can run an easy run while we run the workout… dealers’ choice!
Tuesday Workout (3.24.26):
Warmup: at least 10 min Easy Effort w/dynamics
last 30 sec Moderate Effort
4x:
4 min Tempo Effort
2 min Moderate Effort
2 min Moderately Hard
2 min Easy Effort
Cooldown: at least 10 min Easy Effort
ABOUT THE WORKOUT:
The intent of this workout is for you to focus on feeling the difference between
tempo and moderately hard efforts, for longer periods of time; thus, building
your stamina at those harder efforts while staying consistent across each
effort. Please keep in mind that you should only focus on how the
efforts feel, NOT the numbers on your watch!
o Plan to run the tempo, moderate, and moderately hard intervals continuously,
with little to no break between each.
o Although the 2 min Easy effort is scheduled as a recovery in my
screenshot, plan to jog it (at a 2-3 on a 10-scale) as best you can. If
you absolutely need to walk, please only do so briefly.
o Everyone will circle back and regroup to the back of the group on
the moderate and easy efforts.
TUESDAYS ARE OUR
TOUGH DAYS!!
THEY ARE SUPPOSED TO BE
HARD & YOU ARE SUPPOSED TO BE UNCOMFORTABLE!
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 (3/28): Meet at LMS Complex (entrance
off Hickory St.) at 8:30am for our long training run:
3-4 miles:
Syracuse
Half and base/maintenance building
8 miles: Mountain
Goat
11-12
miles: Earth Day Half
Tuesday (3/31): Meet at LMS Complex (entrance
off Hickory St.) at 5:45pm for our workout.
When I last checked, the real feel
temperature is expected to be in the mid-30s at the beginning of the workout.
Please plan ahead and hydrate today and tomorrow; and bring hydration to carry
during the workout. You should also be intentional in your food choices;
focusing on taking in that 3:1 (carb to protein) ratio during the day leading up
to the workout. This will fuel your body in a way to maintain your energy levels,
allowing you to feel and perform your best during the workout and in general.
I hope you have an amazing day, and I
cannot wait to see you all tomorrow at 5:45pm in the LMS parking lot!
Coach Kristen
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