Tuesday Workout (5.20.25)
Happy
Monday!
I hope you all had a great weekend. Congratulations to Cindy and
Dan for crushing their races on Saturday! You both did amazing jobs!
We are planning to meet at the Parkway tomorrow, ready to begin our workout at 5:45pm.
Please make note that road construction
on Rte. 370 (2nd St.) between the Village and Longbranch Rd. begins
today, so depending on where to come from to get to the Parkway, this
may impact your commute.
I have included two sets of workouts below and attached
screenshots of how I programmed them in my Garmin. If you are running the
Buffalo Half this weekend, you will run a 40ish minute taper workout while the
rest of you will run an interval workout.
FOR THOSE OF YOU NOT TAPERING:
You will run another mixed-effort workout that focuses on feeling
the difference between tempo, moderately hard, and hard efforts. You can find the
workout and our effort guide below, along with 2 screenshots of how I
programmed this week’s workout into my Garmin watch.
Tuesday Workout (5.20.25):
Warmup (with dynamics)
1 min moderate
3 times:
3 min tempo/3 min easy
3 times:
2 min moderately hard/2 min easy
5 times:
1 min hard/1 min easy
Cooldown
Group post-run stretching
About the Workout:
- Remember that these efforts are relevant to you and how you are feeling. They
can and will change from run to run
based on many factors including weather, clothing, energy levels, or how you’ve
eaten, hydrated, or slept in the last 48 hours… and that is 100% okay!. Don’t get hung up on the numbers- your
body doesn’t know numerical pace, it knows how it feels! - Even though the easy intervals are scheduled as recoveries, you should
be jogging them at an
easy pace (think 2-3 on a scale of 1-10), NOT walking them. If you need to
walk the first few seconds in order to catch your breath, sip your water, or check
your posture, that’s fine- but make sure you get right back to that easy jog.
Doing so keeps your muscles warm and your heart rate from dropping too close to
a resting rate. - We will circle to the back and re-group on every easy interval.
This not only allows me to check in on everyone, but it helps promote our team atmosphere. - We will stretch as a group after the workout.
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).
A few things to keep in mind
about tempo efforts:
- The purpose of incorporating tempo efforts into your repertoire is
to build up your body’s ability to run faster for longer periods of time while
minimizing fatigue by clearing that lactic acid buildup in your muscles and blood
(which make your body feel tired) - If you were going to rate your tempo effort on a scale from 1-10
(10 being the hardest), it would be a 6 or 7. - These runs are meant to be short with a sustained effort that can
be maintained for more than 20 minutes or longer, up to an hour.
FOR THOSE OF YOU RUNNING BUFFALO
HALF:
You can find a screenshot of your taper workout:
Tuesday Taper Workout (5.20.25):
Warmup (w/dynamic stretches)
2 times:
15 min easy run
10 strides:
20 seconds hard/40 seconds easy
Cooldown
Group post-run stretching
Remember that those strides are short, quick spurts of running where
you gradually increase your speed with a recovery between each acceleration.
These short accelerations are not all out sprints, instead you should gradually
work up to a hard effort before decreasing to your recovery.
Strides promote running economy (making you a more efficient
runner), with a focus on turnover and form. They prepare you for faster speeds
and make your legs feel good, or less tired. We do these at the end of a hard
training cycle as part of a taper run, as a way to mimic the final portion of a
race. Basically, reminding our bodies how to work quickly and efficiently when
tired.
Strides also allow you to focus on your running form. Running
those faster paces for shorter bursts of time allows you to practice driving
with your knees, pumping your arms, and focusing on your foot placement when
you land. Similar to running hill repeats, strides are really good for you and
make you a stronger athlete!!
LOOKING AHEAD:
Saturday Long Run (5/24): Meet at 8am, planning for the following
distances:
3-5 miles: base
building/maintenance
Light Shakeout:
30 min walk/easy jog: Buffalo Half
8 miles: Shipyard
Half
Tuesday (5/27): Meet at
the playground entrance of OLP at 5:45pm for our workout.
Mini Clinic:
It seems we have a bit of interest in holding a mini clinic on
intra-run and post-run nutrition and fueling so I will tentatively plan one for Saturday May 31,
after our training run.
LOCATION CHANGE ON TUESDAY,
JUNE 10th:
Tuesday, June 10th is the Workforce run (in Liverpool)
so we will need to change our meeting location. I will let you know next week where
we will meet instead.
RUN FOR JEFF:
The Run for Jeff (5k & 10k, run/walk/ruck) is on Saturday June
14. Since so many of us have signed up for it, we will not meet as a group. If you have not
signed up, I highly recommend doing this one! It’s not only for a great cause
but it offers a nice, challenging course and some nice swag. https://runsignup.com/Race/NY/Syracuse/RunForJeff
Please make sure you are hydrating and taking in proper nutrition
today.
Have a great afternoon!
I cannot wait to see you all tomorrow at 5:45pm for our workout!
Coach Kristen
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