Tuesday Speedwork (7.8.25)
Hello! I hope
your Monday is treating you well. I also hope you are staying cool and enjoying
a tall, refreshing glass of water!
We will be meeting at the playground
entrance of the Parkway tomorrow at 5:45pm for our workout. Although it’s going to be
toasty, it should not be as hot as today, so I am not currently planning to
modify or cancel. I will continue to keep an eye on the weather and let you
know if anything changes. Please keep in mind that warmer weather means the
Parkway and parking lot will likely be busier.
I have included two sets of workouts below and attached screenshots of how
I programmed them in my Garmin. If you are running the Boilermaker, you can plan
for a 40ish minute taper workout while everyone else runs the regularly scheduled
workout.
EVERYONE SHOULD CARRY WATER/HYDRATION DURING THE WORKOUT!
FOR THOSE OF YOU NOT TAPERING:
You will be running a fun, fartlek pyramid workout that allows you
to play between various efforts. You can find the workout and effort guide
below, along with 3 screenshots of how I programmed it into my Garmin.
Tuesday Speedwork (7.8.25):
Warmup w/dynamics
1 min moderate
3 times:
30 sec harder/30 sec easy
45 sec hard /45 sec easy
60 sec moderately hard/ 60 sec easy
90 sec moderate/90 sec easy
60 sec moderately hard /60 sec easy
45 sec hard/45 sec easy
30 sec harder/30 sec easy
2 min recovery (1 min easy/1 min moderate)
Cooldown
Post-run group stretching
About the Workout:
🏃🏻 Our
workouts are effort based, and you should focus on how each interval feels during
the workout (NOT the pace on your watch)….
Especially in the humidity and these warmer temperatures. After the workout,
you should be able to review your stats and see a clear definition between each
effort.
🏃🏻 Running
in the heat and humidity will likely feel tougher because your body is working
harder, please listen to your body.
🏃🏻 Plan to run the “working” (harder/hard/moderately
hard/moderate) intervals.
🏃🏻 Even
though the easy intervals are scheduled as recoveries, you should be trying to jog
them at an easy, conversational pace (think 2 or 3 on a scale of 1-10). If you
need to begin the easy intervals as a walk (long enough to catch your breath or
take a sip of water), it’s okay but please try to begin easy jogging within
10-15 seconds. You should begin every “working”
interval already at a jog. Doing so allows your heart, lungs, and
muscles to prepare for the next set of running.
🏃🏻 The two
minute recovery interval that breaks each set of repeats is designed to
progress from an easy effort to moderate effort… (1 minute walk to 1 minute jog
will be fine). While it is a recovery designed to give your body a break, it is
important to keep your muscles, lungs, and heart “warm” when going back into
that harder effort- this progression will allow you that small break while easing
back into the “working” interval while
cutting down on the risk of injury.
🏃🏻 As
always, we will circle to the back and re-group on each easy interval and the
recovery.
🏃🏻 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).
FOR THOSE OF YOU TAPERING FOR BOILERMAKER:
You can find your workout and 1 screenshot, below.
Tuesday Taper (7.8.25):
Warmup w/dynamics
30 min easy run
10 strides:
20 seconds hard/40 seconds easy
Cooldown
Post-run group 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 (7/12): There will be no official group meet
up as Matthew and I are participating in the Delta Lake Triathlon, Relay.
(Good luck to Dan, Matt L., and John who will be running the Boilermaker 15k
and to Cindy who will be running the 5k on Sunday). Those not racing should
plan for the following distances:
MCM:
10 miles
Sackets
Half: 6 miles
Tuesday (7/15): Meet at the Playground entrance of
OLP, ready to get started at 5:45pm.
Beginning on either July 19th or 26th,
we will likely start to include a few runs from Green Lakes. On those days, we
will need to meet before 8am in order to get into the park before they charge
admission. Given the gap between mileage I need to account for, I am not
comfortable running every week from Green Lakes (it is too hard for me to keep
track of everyone and keep everyone safe)- so on the weeks it’s not too big of
a gap, we will meet there. I will always notify
you the week ahead of time when we meet at Green Lakes.
Please make sure you are continuing to hydrate (and take in electrolytes)
today and tomorrow ahead of your workout. You should also fuel your body with enough
carb and protein filled calories to sustain your energy for the workout. You would not drive your car without fuel, why would you
run without fueling it?
Have a fabulous afternoon and take another sip of your water 💦
I am so excited to see you all tomorrow evening for our workout!
Coach Kristen
