HOH Tuesday Workout (10.27.26)
Happy Monday, team!
CONGRATULATIONS
to Shelly, Cindy, Vicky, Seth, and Matt for running such a great race at the
Eastwood 5 Mile Run, yesterday! The weather was perfect, the
course was tough, and you all were amazing!!
We are meeting in the LMS parking lot tomorrow at 5:45pm for our workout.
Due to continued bridge work, the Parkway, 370 will be closed, so please plan
your commute accordingly, giving yourself time if you come that way.
You can find tomorrow’s workout
and our Effort/RPE Guide below, along with a screenshot attached of how I
programmed the workout in Garmin Connect.
The sun is setting earlier so beginning
this week, EVERYONE
MUST HAVE LIGHTS OR REFLECTIVE GEAR on during the workout.
HOH
Tuesday Workout (10.27.26):
Warmup: dynamics +5 min walk +1
min Moderate effort (RPE 4-6)
4
times:
3 min Tempo effort (RPE 6-7)
2 min Easy effort (RPE 2-3)
Cooldown: approx. 8-10 min
regression Moderate to Easy Effort
About
the Workout:
- This workout is designed to focus
on keeping your efforts controlled and consistent while maintaining a
challenging level of effort. - Please try your best to run the full 3 minutes at
that Tempo effort (this is where your focus should be this week). - You can walk the recoveries this
week but should begin easy jogging
the last 20-30 seconds to get warmed up for the next set of tempos. - Everyone will circle back and regroup to the back of the group on the recovery intervals.
- The cooldown is a regression where
we begin at a moderate effort and slowly regress to an easy effort, as this
allows your body to properly cool down, lessening the risk of injury. - Remember that these intervals are
run by effort and how you feel, not numerical
pace! Your efforts can and will change from run to run. It’s okay!
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 (10.31.26): NO OFFICIAL GROUP RUN! GOOD LUCK TO EVERYONE RUNNING THE BURN
RUN IN CANASTOTA!!
Tuesday (11.3.26): NO OFFICIAL GROUP RUN!
Saturday (11.6.26): Field trip! More information, soon!
Hydrate and feed your body
appropriately for tomorrow’s workout!
Have a wonderful afternoon and
remember to hydrate!
I’m so excited to see you all
tomorrow at 5:45pm in
the LMS parking lot, in
your lights and
reflective gear!
Run Safe. Run Smart. Run Strong.
Coach Kristen
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