Tuesday Workout (3.25.25)
Happy Monday, HOH!!
I hope you all had a great weekend! Congratulations to everyone who ran the Syracuse Half, yesterday! You all trained hard this winter, and it showed on the course. Shoutout to Diana and Vicky for PR’ing their half marathon time by 10+ minutes and to Cindy and Liz who ran super strong races! You all are so amazing!!
We will meet at the playground entrance of the Parkway tomorrow at 5:45pm, ready to start our speed workout by 5:50pm. It doesn’t seem like winter wants to let go, just yet… from what I’ve seen, the real feel temperature will be in the low-mid 30’s at the start of our workout- guess it’s a good thing we’ve got a few ladder repeats to keep us warm!
We are planning to go to Cobblestone after the workout for pizza and drinks! Please let me know if you’re going so I know how many pizzas to order.
You can find tomorrow’s workout and effort guide below, along with a screenshot of how I programmed the workout in Garmin, attached.
Workout (3.25.25):
Warmup w/stretches
4 times:
90 sec moderate
60 sec moderately hard /60 sec easy
45 sec hard/45 sec easy
30 sec harder/30 sec easy
90 sec recovery (walk 45 seconds: easy 45 seconds)
Cooldown
Group post-run stretching
If you ran Syracuse Half, you can either run this workout in its entirety, modify it down to 2 repeats, or run a recovery workout consisting of 30 easy minutes with strides (screenshot attached).
About the Workout:
We’re adding harder efforts into the mix this week, so make note of how those should feel more intense than the hard efforts.
- You should continue focusing on feeling the efforts during the workout, while trying to hold the same consistent feeling across each effort interval. Ignore the paces on your watch during the workout and when you’re done, look at your numbers to see where you landed. (I have a true-life story about how this really worked for me just this weekend, if anyone is interested).
Effort-based pacing is completely relevant to you, individually and how you feel. This can and will change from run-to-run.
Running these workouts on feel instead of the number on your watch helps promote running at your current athletic ability; not where you want to be, not where you think you should be, and not where you were two years ago. Running beyond where you currently are will cause injury.
- The easy intervals are scheduled as runs in my Garmin; you should NOT be walking them. (if you truly need to, please try to only walk the first 10-15 seconds).
- You should walk the first 45 seconds of the recoveries and then easy jog the second 45 seconds.
- Everyone is to circle to the back of the group (or as close as possible) on the easy intervals and recoveries. This not only helps promote our team atmosphere but allows me to check in on everyone.
- We will be stretching as a group after the workout. As you finish your cooldown, please circle up and begin stretching.
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 Long Run (3/29): Meet at the playground entrance of the Parkway at 8:00am for the following distances:
3-4 miles: Syracuse Half
4.5 miles: Mountain Goat Relay (low end mileage)/Shipyard Half (maybe try for 5 this week)
5 miles: Mountain Goat Relay (high end mileage)/Shipyard Half
7.5-8 miles: Mountain Goat (full)
Tuesday Workout (4/1): Meet at the playground entrance of the Parkway at 5:45pm for our workout.
** On either April 15th or 22nd, we will be holding our Tuesday speed work in Thornden Park. **
TEAM SHIRTS!
The deadline to order has been extended to Wednesday, March 26th! If you’d like to order performance shirts (short/long sleeve, tank/muscle), hoodies and crewnecks, you can do so by completing this Google Form: https://forms.gle/4nAkqdRzUtYmv4vw8. Check your email for information on pricing and styles.
HOH WEBSITE:
Check out all the hard work George has put into the website: Head Over Heels Training! In case you didn’t see George’s post in our Facebook group, has asked for testimonials (with photos) to include, which can be sent to him at ggates1020@gmail.com. You can also register for accounts on the website HERE.
Please continue to hydrate today and tomorrow and that you are taking in enough calories (rich in carbs with some proteins) ahead of the workout!
Have a great afternoon and I cannot wait to see you tomorrow at 5:45pm!
Coach Kristen
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