Tuesday Speedwork (8.19.25)
Hello and
Happy Monday!
I hope everyone had an enjoyable weekend. Congratulations to
everyone who ran the Valley Nature Run on Saturday. Even though it was hot and
muggy, everyone did a fantastic job! The course is a 4.5ish mile mixture of road and trails that
ventures around Webster Pond in the Valley… we’ll be taking a field trip here
this fall for an easy run.
We will be meeting at the playground entrance of
the Parkway tomorrow, ready to get started at 5:45pm. It looks like
we’re in for some cooler weather over the next few days, which means we may
finally have some enjoyable running weather! The cooler temperatures do
not mean you can slack on your hydration- you still sweat while exercising and
therefore need to stay hydrated!
Tomorrow’s workout will be a repeat of that originally scheduled
for August 5th (cancelled due to poor air quality), with a minor
addition of a moderate effort between the warmup and workout itself. This workout
has longer segments of moderately hard and hard intervals with periods of easy
efforts throughout. These longer intervals are designed for you to settle into
the effort and allow you to really get a feel for how each one should feel. As
I had previously stated, this workout is great for building endurance at these
efforts, but it’s especially good for those of you training for races as it gives
you the feel of running for longer amounts of time at more uncomfortable
efforts.
Keep in mind that Tuesday workouts are meant to be hard and you should feel
uncomfortable, so please show up prepared to work hard and feel uncomfortable. Not
only does the uncomfortable help build mental toughness (remember the saying
that running in 90% mental), but change doesn’t happen in the comfort zone- if
you want to grow and progress, you need to be uncomfortable
You can find tomorrow’s workout and effort guide below, along with
2 screenshots (I simply modified those from 8/5) of how I programmed the workout
into my Garmin.
EVERYONE SHOULD CARRY WATER/HYDRATION DURING THE WORKOUT!!
Tuesday Speedwork
(8.19.25):
Warmup w/dynamics
1 min moderate
2 times:
4 min moderately hard/2 min easy
3 min recovery (2 min walk/1 min easy)
6 times:
2 min hard/2 min easy
Cooldown
About the Workout:
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Although the easy efforts are scheduled as
recoveries in my watch, they are meant to be run at an easy, conversational
pace. While you should not be walking these segments, if you need to,
please plan to only walk the first 20-30 seconds; long enough to catch
your breath, adjust your posture, and take a sip of your water.
v
There is a 3 minute recovery between sets of
intervals! Plan to walk the first two minutes and easy jog the last minute,
getting you ready for the next set of intervals. Use this time to stretch,
check your posture and breathing, and sip your water… you can cuss at me a
little, too.
v
We will regroup to the back of the group on
the easy intervals and recovery.
v
Remember that these efforts are relevant
to you, and you alone- and as I previously mentioned, many factors
impact how they feel from run to run… and that is okay!
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 (8/23): No
official group run. MY BABYS GETTING
MARRIED!!! Plan for the following
mileage:
Low-end
Base Building/Maintenance: 3 miles
High-end
Base Building/Maintenance: 5-6 miles
Sackets
Harbor Half: 8 miles
MCM: 18
miles
Tuesday (8/19): Meet at the playground entrance of OLP, ready to get started at
5:45pm
Please continue hydrating and feeding your body the appropriate
nutrients (aiming for a 3:1 or 4:1 ratio of carbs to protein) to sustain your
activity and energy levels during tomorrow’s workout.
I’m excited to see you (with your hydration) for tomorrow’s
workout!
Have a great afternoon!
Coach Kristen
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