HOH Tuesday Speed Workout (6.30.26)
Hello and
Happy Monday!
Congratulations to all of you who ran
the Run For Jeff 5k & 10k on Saturday! It was hot, the course was hilly,
and you all crushed it!! Although I shared some photos both in our FB group and
on Instagram, there are a bunch of other official race photos available on the
race registration page, so go check them out!
We will be meeting in the LMS parking lot (HERE: https://maps.app.goo.gl/qLaDGWajCwo7UHQL8) off of Hickory St., in Liverpool at 5:45pm tomorrow for our workout. Last time I checked, the real feel
temperature was projected to be in the upper 80’s, so start hydrating now. Everyone
must bring hydration (preferably
with electrolytes) to carry with you during the workout.
You can find tomorrow’s workout and
our Effort/RPE Guide outlined below along with two screenshots of how I
programmed the workout into Garmin Connect. (Pro tip: we ran this workout on
November 26, 2024). The workout looks a lot more complicated than it
really is.
Due to the heat we’re
expecting, it is quite likely that we will modify tomorrow’s workout.
- If the real feel
temperature is above 90
degrees at the start of our workout time, we will modify by cutting one set of repeats
from the workout (I will make that decision at the beginning of the workout). - If the real feel
temperature is above 95
degrees at the start of our workout time, we will cancel. In the event we need to cancel,
I will notify everyone by 4:45pm via email and in our FB group.
The purpose of this week’s workout is
for you to continue working on feel,
consistency, and endurance. Keep in mind
that you should be focusing
on how the intervals feel (NOT the pace on your watch) during your run. When reviewing
your stats after the workout, you should be able to see a clear
definition between each effort. So, stop looking at your watch during the workout!
Feel: really focus on feeling the
difference between each effort as you switch gears between those easy,
moderate, and hard efforts. If you don’t think you’re feeling the difference,
try running the easy efforts a little easier (without walking them)… and
pushing your hard efforts a little more.
Consistency and Endurance: despite the variation of
interval times for each effort, try to hold these efforts consistently across
each interval for all three repeats. Like usual, you should be able to look at
your stats at the end of the workout and see a clear definition between each
effort interval.
HOH
Tuesday Shifting Gears Workout (6.30.26):
Warmup: approximately 10 min
(w/dynamic stretches)
3
times:
2 min moderate
1 min easy
45 sec hard
1 min walking recovery
1:30 moderate
45 sec easy
30 sec hard
45 sec walking recovery
1 min moderate
30 sec easy
30 sec hard
45 sec walking recovery
Cooldown: approximately 10 min
About
the Workout:
This workout is designed for you to run the easy,
moderate, and hard intervals (think of it as if you’re
shifting gears between each interval), while walking the recoveries.
- Everyone will circle
back and re-group to the back
of the group on
the easy and walking recoveries. - Use the walking
recoveries to sip your water and reset your breathing & form; performing posture
checks will help with this! - These
efforts/RPE’s are based on your individual performance and how you feel (not
your running buddy’s, or how fast you think you should be running them).
These efforts can change from run to run based on so many things such as
weather, clothing, energy levels, or nutrition/hydration over the last 48
hours, and that’s okay! Expect
the workout to feel harder. - If you feel like
your moderately hard or hard efforts are too easy (or your easy efforts are too
hard), then you are not running your efforts correctly. Adjust your efforts as
needed.
Tuesday workouts are meant to be hard! Let yourself get
comfortable with feeling uncomfortable!!
Effort/Rate
of Perceived Exertion (RPE) Guide:
Easy Effort (RPE 2-3):
- Comfortable and
conversational - You should be able to hold
a conversation or sing a song without feeling too out of breath - Approximately 80% of your
running should be run at this effort level
Moderate Effort (RPE 4-6):
- A little more challenging
than your easy effort - You should be able to
converse in short phrases
Tempo Effort (RPE 6-7):
- Challenging but controlled
- You should still converse
in a few short sentences
Moderately Hard Effort (RPE 7-8):
- Breathing becomes labored
- Conversation is limited to
a sentence or two - This effort is sustainable
for 30-60 minutes
Hard Effort (RPE 9):
- Quickly uncomfortable
- You should not be able to
say more than a few words
Harder Effort (RPE 10):
- Very uncomfortable and
difficult to sustain - Breathing should be quite
labored - You shouldn't be able to say more than
a word (if any)
Summer 2026 Team Performance Shirts!
In case you
missed my email, shirts are now available for order. This summer, I am offering
short sleeve shirts, women’s racerback tank tops, and men’s muscle shirts in
black, sport silver, and bright pink (tee and racerback tank only). All shirts
are 100% polyester and available in extra small through extra large sizing.
Each shirt is $20 (cash or Venmo due once shirts have been distributed).
To order your
shirt(s), please complete this Google
Form https://forms.gle/tB9jqdqwcWJvWH6d6. ALL orders must
be submitted through the form by Tuesday, July 3rd.
LOOKING AHEAD:
Saturday
(7/4): Happy Independence Day! Meet at LMS at 8:00am for our LTR’s
Tuesday
(7/7): Meet at
LMS at 5:45 for speedwork
Please show
up to the workout hydrated,
properly fueled,
and ready to do your best!
Hydrate,
fuel your body appropriately, stay cool, and I’ll see you tomorrow at 5:45pm in
the LMS parking lot
Coach Kristen
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