Tuesday Workout (9.9.25)
Hello and
Happy Monday!
Congratulations to John, Patty, Cindy,
Shannon, and Liz on running the Sackets Harbor Half Marathon yesterday! We had excellent
weather for a race, and everyone did an amazing job getting across the finish
line! Also, a huge shoutout to Vicky who
came up to cheer us on and man our tent and banner while we were out there!
Thank you Vicky for being the amazing person you are!
We will meet at the playground
entrance of the Parkway tomorrow,
ready to get started at 5:45pm.
You can find tomorrow’s workout below along with a screenshot of how I programmed
it into my Garmin. As usual, you can also find our effort guide below which you
can reference for an idea of how each effort should feel while running. If you ran Sackets this weekend, you should plan for an
easy recovery run.
Tuesday Workout (9.9.25)
Warmup w/dynamic exercises
2 times:
2 min. moderate
2 min. moderately hard
1 min. hard
3 min tempo
2 min. recovery (walking: easy jog the last 30 seconds)
Cooldown
About the Workout:
This week’s workout is a shortened version of last week’s workout
(I removed one set of intervals and the set of strides at the end). Again, the
point of this workout is to run those mixed effort paces out of succession to
test if you can feel the difference between each effort.
Ø
We will run the moderate, tempo, moderately
hard, and hard efforts
Ø
We will walk the first
90 seconds of the recovery intervals
but finish them with an easy jog
Ø
Plan to regroup on the hard and recovery intervals
I would
really like you to ignore your watch and focus on feeling the difference of
each effort during the workout. You can then check your stats after to see if what
you were feeling during the workout correlates with the data.
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
(9/13): Meet in the Salt Museum parking lot at 8am,
planning for the following mileage:
Low-end
Base Building/Maintenance: 3 miles
High-end
Base Building/Maintenance: 5-6 miles
MCM: 18-20
miles
*Note the Location change, due to the Restore Our
Sacred Lake, 5k starting at the Visitor’s Center/playground
Tuesday
(9/16): NO OFFICIAL GROUP RUN. If any of
you would like me to create a workout for you to run on your own, please let me
know by Sunday (9/14) afternoon and I will send one to you.
Saturday (9/27): NO OFFICIAL GROUP RUN
as
I will be running the Parallel of Latitude 8-Hour Endurance Race in Dryden. For
anyone interested in checking out what fresh hell I’ve signed up for or are interested
in hanging out and cheering me on while I run laps, you can use the following
link for more info:
https://fingerlakesrunners.org/race/parallel-of-latitude-2025/
Please continue hydrating throughout today and during the day
tomorrow ahead of the workout, while also feeding your body!!
I’m so excited about seeing you all tomorrow!
Have a great afternoon!
Coach Kristen
