HOH Tuesday Workout (7.14.26)
Hello HOH!
I hope you had a great weekend! Congratulations to Shannon
who ran her longest distance yet of
14 miles on Saturday and to Cindy who ran
the Boilermaker, yesterday!
We
are in for another couple hot days. Whether you’re exercising or not, please
stay diligent about your water and electrolyte intake!
We will be meeting in the LMS parking lot tomorrow,
ready to get started at 5:45pm.
The real feel temperature will be in the low to mid-90’s at the start of
tomorrow’s workout time, so while it is possible that I will cancel the workout, I am definitely modifying to stay under 45 minutes. In
the event I cancel tomorrow’s workout, I will notify
you via email and in our Facebook group by 4:30pm.
Otherwise, plan for a modified workout. Please
show up hydrated and with water to carry during the workout.
You can find tomorrow’s modified
workout and Effort/RPE Guide below, along with 2 screenshots of how I
programmed the workout into Garmin Connect.
HOH Tuesday Workout
(7.14.26):
Warmup: approximately 10 min Easy (w/dynamics)
1 min Moderate (RPE 4-6)
6 times:
45 sec Moderately Hard
(RPE 7-8)/1 min Moderate (RPE 4-6)
2 min Recovery (1 min Easy or walking/1
min Moderate)
3 times:
1 min Tempo (RPE 6-7)/1
min Easy (RPE 2-3)
Cooldown: approximately 10 min Regression
from Moderate to Easy
About the Workout:
- Note that in the first set of repeats,
the second half (after the moderately hard interval) is scheduled as a moderate
effort, not an easy effort. This is to keep your heart rate from dropping too close
to a recovery between efforts. Instead of walking the moderate effort
intervals, try your best to continue running
them at a moderate effort. If they feel too
hard, then slow down a bit, but do not walk them. - In the second set of repeats, the
second half (after the tempo interval) is scheduled as an easy effort. Please try your best to jog it (at a 2-3 RPE). - The 2-minute recovery between the
two sets of intervals is a progression. It’s okay to walk the first minute, but
the second minute should be jogged at a moderate effort (think 3-4 RPE). This
progression will allow you a small break while easing your body back into the
hard intervals, cutting down the risk of injury. Use
this time to sip your water and reset your form and breathing by performing a
posture check. - Everyone will circle back
and re-group to the back of the group on all easy and moderate intervals along with
recoveries. - These efforts/RPE’s are
individualistic and based solely on you and
your performance. They can and will change from run to run depending on a
multitude of internal and external factors. - Ideally,
you should treat the cooldown as a regression run, where you begin jogging at a lower moderate
effort and slowly bring it down to an easy effort. Doing this allows your body
(heart, lungs, muscles) to naturally cool down. Immediately stopping can be
damaging to your heart and lungs and cause physical injury.
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)
LOOKING
AHEAD:
Saturday (7/18): Time & Location TBD
Tuesday (7/21): Meet at LMS at 5:45 for speedwork
Please, please, please stay on top of
your hydration and be sure to feed your body those appropriate nutrients that
help maintain your energy levels in work and play!
Take a sip of your water, have a great
afternoon, stay cool, and I will see you tomorrow at LMS
at 5:45pm!
Run Safe. Run Smart. Run Strong.
Coach Kristen
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