HOH Tuesday Workout (3.31.26)
Hello,
Hello, Hello, HOH!
I hope you had an amazing weekend and
are ready for another great week!
I just checked Dress
My Run and it appears that we’ll have some magical weather for our workout!
The real feel temps will be in the low 60s with some rain and the potential for
some mild wind gusts.
We will plan to meet at the LMS Complex parking lot (off Hickory St. in
Liverpool) at 5:45pm–
students are on spring break this week, so hopefully the streets won’t be
too busy. This week we are re-running our version of the Magic Mile.
As you know, we train by effort and not numerical pace. While the
numbers can be useful when training for a time goal, the Magic Mile is a great
tool to gauge our current running fitness and (for those interested) determine
easy running paces and predict race times. Those of you who previously ran this
workout (either in January or February), can track your progress over the last
6 to 12 weeks. We will run it again in roughly 6 weeks, to allow you to
continue tracking your progress. Diana, Kate & Natalie, if you have not been running with
us consistently, this is a great time to jump back in!
You can find the workout and our
effort guide below, along with a screenshot of how I programmed it into Garmin
Connect.
Tuesday
Workout (3/31/26):
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 (from the
crosswalk at the entrance of the school to the crosswalk at 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 DO NOT run this mile according to
the numerical pace on your watch– instead,
listen to your body and how you feel.. by cheating on this mile, you’re cheating yourself and
your training
v The Cooldown should last at least 10 minutes and should start with an easy
jog
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.
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 (4/4): Meet at LMS Complex (entrance off
Hickory St.) at 8:30am for
our long training run:
3-4 miles:
low
end base/maintenance building
5-6 miles:
Mountain
Goat (cutback)/high end base/maintenance
8 miles: Earth Day
Half
Tuesday (4/7): Meet at TBD at 5:45pm for
our workout.
Please continue properly hydrating and
taking in the appropriate nutrients needed to fuel your body and sustain your
energy levels in both your training and everyday life.
Have a fabulous day and I will see you
tomorrow at 5:45pm in the LMS Complex parking lot.
Coach Kristen
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