HOH Tuesday Workout (8.4.26)

Happy Monday! I hope you all had a great weekend!

Congratulations to Vicky,
Cindy, and Shannon for their great
runs at the 174^th Attack Wing Runway 5k on Saturday!

We are meeting in the LMS parking lot tomorrow, ready to get our
workout at 5:45pm. At last look, it
appears that the real feel temperature will be in the mid-80’s so please show up
well hydrated, fueled, and ready to work hard!

This week, we are continuing to play
between hard, moderately hard, and tempo efforts for slightly longer intervals where
I would again like you to focus on how each interval feels instead
of the pace on your watch. When reviewing your stats after the workout,
you should be able to see a clear definition
between each effort, and your paces should
be fairly consistent between efforts across each interval. You can find
tomorrow’s workout and our Effort/RPE Guide below along with three screenshots
of how I programmed the workout in Garmin Connect.

HOH Tuesday Workout
(8.4.26):

Warmup: approximately 10 min Easy (w/dynamics)

30 sec Moderate (RPE 4-6)

2 times:

2 min Hard (RPE 9)/2 min Easy (RPE
2-3)

2 times:

3 min Moderately Hard (RPE 7-8)/2
min Easy (RPE 2-3)

1 time:

4 min Tempo (RPE 6-7)/3 min Easy
(RPE 2-3)

2 times:

3 min Moderately Hard (RPE 7-8)/2
min Easy (RPE 2-3)

2 times:

2 min Hard (RPE 9)/2 min Easy (RPE
2-3)

Cooldown: approximately 10 min
regression from Moderate to Easy

About the Workout:

• The workout is designed for you to run
  the “working” (hard, moderately hard, & tempo) intervals and easy jog the
  recovery intervals.
• Ideally, the easy recovery intervals
  should not be walked; if you need to start
  them as a walk, please try to only do so for the first 20-30 seconds… as
  always, you should listen to your body- if you need to walk more, then please
  do so.
• These efforts are relevant to you and
  how you are feeling. They can and will change from run to run based on many
  internal and external factors. DO NOT GET HUNG
  UP ON THE NUMBERS! Your body doesn’t
  know numerical pace, it knows how it feels, so trust your body. I
  promise the numbers will come.
• We will likely spread out on the hard,
  moderately hard, and tempo intervals so we will re-group and circle to the back of the group on all easy recovery
  intervals!
• Remember that the cooldown is a
  regression run where we start at a moderate effort and transition to an easy effort.
  This allows your body, heart, lungs, & muscles to cool down gently which helps
  prevent injuries.

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 (8/8):
Good luck to those participating in Mammoth
March! The rest of us will meet at LMS at 8:00am for our long training runs

Tuesday (8/11):
Meet at LMS at 5:45 for speedwork

Saturday (8/15): Good luck
to all of those joining me for the Nature Valley Run!

Hydrate! Hydrate! Hydrate! And fuel your
body ahead of tomorrow’s workout!

I hope you have a marvelous Monday,
and I cannot wait to see you all at 5:45pm in the LMS parking lot!

Run Safe. Run Smart. Run Strong.

Coach Kristen

https://headoverheelstraining.com/