Tuesday Speedwork (6.24.25)

Holy Hot Monday,
Batman!

I hope you had a great weekend and stayed cool!

It is going to continue to be hot, steamy, and uncomfortable so
please continue to stay hydrated! We will plan to meet at the Playground entrance of
the Parkway tomorrow at 5:45pm for our workout.

Given the real feel temperature will be in the 90s tomorrow at the
beginning of our workout, we will definitely be modifying. I will continue to
monitor the weather and make a final decision on whether we will continue to
modify or cancel by 4pm. As always, I will notify you via email and
by posting in our Facebook group. You can find tomorrow’s modified workout and
our effort guide, below along with 2 screenshots of how I programmed the
workout in my Garmin attached.

Tuesday Speedwork
(6.24.25):

Warmup w/ dynamic stretches

4 x: 30 sec hard/1 min easy

3x: 45 sec moderately hard/1:30 easy

2x: 1 min tempo/1:30 easy

1x: 1:30 moderate/2 min easy

Cooldown

Post-run group stretching

A few things to keep
in mind:

• You should be running this workout on effort, not by the number on your
  watch (or the numbers you think you should be running)…. Especially in
  these warmer temperatures. Remember that your body does not know pace or numbers- it knows how it feels.

• As I mentioned in my blogpost about running in the heat and
  humidity (available on the website), running in the heat and humidity is going to feel
  harder- it’s going to tax your body and nervous system a little more and
  your heart rate will increase faster than in cooler weather. Always, always,
  always listen to your body!
• Plan to run the “working” (hard/moderately hard/tempo/moderate) intervals
  and (for this week) it’s okay to walk the easy intervals. I would like you to end
  each easy interval on a jog as you go into the next “working” interval.

As always, we will circle to the back and re-group on each easy
interval.

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.

LOOKING AHEAD:

Saturday Long Run
(6/28): Meet at Willow
Bay at 8am for our training runs. Plan for the following mileage:

              MCM: 11 miles

              Sackets Half: 6 miles

*If you would like alternate mileage, please let me know so I can
plan accordingly

Tuesday (7/1): Meet at
the Playground entrance of OLP, ready to get started at 5:45pm.

Modifications and
Cancellations due to Weather:

With summer weather upon us and the potential for an increased Air
Quality Index, we should keep the following modification and cancellation
policies in mind for heat, thunderstorms, and air quality.

HEAT:

Modify to
roughly an hour if the real feel/feels like temperature is 90-95 degrees at the
start of our run

Cancel/Postpone if
the real feel/feels like temperature is above 95 degrees at the start of our
run

THUNDERSTORMS:

Modify (for
thunder with no lightning) by waiting for one hour after the last sound of
thunder is heard

Cancel if
there is lightning at any point in our run

Air Quality:

Modify if
the AQI is between 70-100

Cancel if
the AQI is above 100

Please keep in mind that while these are the general guidelines we
will follow as a group, your safety and well-being are the number one concern,
and you should always do what is best for you.

**In the event we need to cancel or postpone a run, I will notify
you by posting in our Facebook group and emailing between 4-4:30pm (on
Tuesdays) and 7am (on Saturdays)…. Or as soon as possible**

In order to give your body the best opportunity to feel good
during your workout tomorrow, please make sure you are staying hydrated and taking
in the appropriate amount of (carb and protein filled) calories.

Enjoy the rest of your day, stay hydrated and cool!

See you tomorrow at 5:45pm!

xx