HOH Tuesday Speedwork (6.23.26)
Happy Monday,
Team!
I hope you’re enjoying this wonderful Summery
weather we’re experiencing on the first full day of Summer! It looks like it will
clear up overnight and even warm up a little in time for our workout tomorrow.
Plan for a real feel in the low to mid-70’s with the potential for some mild wind
gusts.
Rain or shine, we will meet in the LMS Complex parking lot (HERE: https://maps.app.goo.gl/qLaDGWajCwo7UHQL8)
off of Hickory St., in Liverpool, ready to start the workout at 5:45pm.
You can find
tomorrow’s Broken 10 workout and a screenshot of how I programmed it into Garmin
Connect below, along with our Effort/RPE Guide. This week’s workout consists of
longer intervals of moderate, moderately hard, and hard efforts with intervals of easy efforts sprinkled in. I
designed this workout with the following intentions:
- FEEL: Instead of
watching your numerical pace on your watch, I want you to feel the difference
between each effort. You should be able to feel the
difference between being able to converse in a few sentences during the
moderate intervals, but only in a few words during the hard intervals. - CONSISTENCY &
ENDURANCE: I want you to hold these efforts for
longer periods, while maintaining consistency for each one across all three
repeats. At the end of your workout, you should be able to look at your stats and
see a clear definition between each effort interval.
HOH Tuesday Workout (6.23.26):
Warm up: at least 10 min. Easy Effort (RPE
2) w/dynamics
3 Times:
3 min. Moderate Effort (RPE 4-6)
2 min. Easy Effort (RPE 2-3)
2 min. Moderately Hard Effort (RPE
7-8)
1 min. Easy Effort (RPE 2-3)
1 min. Hard Effort (RPE 9)
1 min. Moderate Effort (RPE 4-6)
Cooldown: at least 10 min Easy Effort
(RPE 2-3)
About the Workout:
- The warmup
and cooldown should be jogged at an easy effort. - Everyone will circle back and regroup to the back of the group on all easy
intervals. This promotes inclusivity and a team atmosphere, while allowing me
to check in on everyone throughout the workout. - Although
the easy intervals are scheduled as recoveries in Garmin Connect, you should be
jogging these at an easy effort. If you need to walk them, please try to do so
for no more than 15-20 seconds. The point is to keep your heartrate
from dropping too close to a rest and your muscles warm between the “working”
intervals. This keeps your heart from working too hard to pump blood when you
pick your paces back up on those moderately hard and hard efforts. - If you’re specifically training
for a marathon or half marathon, you’re not walking the easy efforts 😊 - These
efforts/RPE’s are based on your individual performance and how you feel (not
your best running buddy’s, or how fast you think you should be running
them). These efforts can change from run to run based on so many things such as
weather, clothing, energy levels, or nutrition/hydration over the last 48
hours, and that’s okay! Do not get hung up on the numbers… your body does not know
numerical pace, it knows feel! - If you feel
like your moderately hard or hard efforts are too easy (or your easy efforts
are too hard), then you are not running your efforts correctly. Adjust your
efforts as needed.
Tuesday workouts are meant to be hard! Let yourself get
comfortable with being uncomfortable and see what kind of magical things can
happen!!
Please show
up to the workout hydrated, properly fueled, and ready to work hard at your
effort/RPE! Even though it may not be crazy hot this week, your body will heat
up at least 15-20 degrees during exercise, so please bring water to carry
during the workout
Effort/Rate of Perceived Exertion (RPE) Guide:
Easy Effort (RPE 2-3):
- Comfortable and
conversational - You should be able to hold
a conversation or sing a song without feeling too out of breath - Approximately 80% of your
running should be run at this effort level
Moderate Effort (RPE 4-6):
- A little more challenging
than your easy effort - You should be able to
converse in short phrases
Tempo Effort (RPE 6-7):
- Challenging but controlled
- You should still converse
in a few short sentences
Moderately Hard Effort (RPE 7-8):
- Breathing becomes labored
- Conversation is limited to
a sentence or two - This effort is sustainable
for 30-60 minutes
Hard Effort (RPE 9):
- Quickly uncomfortable
- You should not be able to
say more than a few words
Harder Effort (RPE 10):
- Very uncomfortable and
difficult to sustain - Breathing should be quite
labored - You shouldn't be able to
say more than a word (if any)
LOOKING AHEAD:
Saturday (6/27): RUN FOR JEFF 5K & 10K: NO OFFICIAL GROUP RUN SCHEDULED!
Tuesday (6/30): Meet at LMS
at 5:45 for speedwork
I plan to work
through the Myrtl
Routine after the workout, before heading home. If you are interested, bring
a yoga mat or towel and join me for a nice post-run stretch.
Do the things that help your body perform
and feel its best both in and out of exercise; hydrate & feed your body the
appropriate, healthy nutrients!
Hydrate, stay dry, and I will see you
tomorrow at 5:45pm in the LMS parking lot!
Have a great afternoon!
Coach Kristen
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