HOH Tuesday Speedwork (7.15.25)
Happy
Monday HOH’ers!!
It’s warm out there, take a sip of your water.
Hopefully you had a great weekend and have been able to stay cool!
Despite the heat and humidity, HOH had one heck of a weekend! Along with Matt
and I participating in the Delta Lakes Triathlon Relay on Saturday, where he
biked 20+ miles and I ran the 10k segment, Tish completed the Sprint event
where she swam roughly half a mile, biked for 11, then ran a 5k… next weekend,
she’ll be in Ohio doing a half ironman (1.2 mile swim, 56 mile bike, & a
half marathon)!!
We also had a few of you run Boilermaker, yesterday! Congratulations to Cindy who ran the 5k and congratulations to Dan, John, and Matt who ran the
15k! Living up to its name, the Boilermaker was brutally hot and despite the
heat, Matt crushed his longest run yet!! Awesome
job everyone!!
We are going to meet at the playground
entrance of the Parkway tomorrow, ready to get
started at 5:45pm.
It’s going to be hot, and the real feel will still be in the 90s at the start
of our workout, so we will likely modify the workout. If the real feel
temperature is still too high and we need to cancel, I
will notify you by 4pm via email and in our Facebook group.
If you raced this weekend, you should plan for an
easy recovery run. Otherwise, you can find our scheduled workout and effort guide
below along with 2 screenshots of how I programmed it into my Garmin watch.
Note that this is the full workout- if we need to modify, we will probably
cut one or two repeats out. I’ll let you know how we will modify before we
begin the workout.
This week we will again be running through short spans of varying
effort-based paces. It is important that during the workout you focus on how you feel instead
of the numbers on your watch, as it allows us to (hopefully) better cope with
the heat while pushing our bodies along with re-learning how to determine how
these efforts feel in the heat. (Don’t fear, we will be getting back to longer
intervals fairly soon 😊). You can always check your stats after the
workout to see where your paces fell numerically.
Why?
Your body knows effort, not numerical pace and while numerical
stats can give you useful information, that information is most valuable after
you’ve completed your run, not during. Training by pace alone can lead to under
training or over training (both lead to injury) because so many variables can
impact it. As I’ve said before, weather, sleep, nutrition, clothing, terrain
(among other things) can all impact your run. If you set out for a run with a
specific pace in mind, it may end up being too fast or slow based on any of
these variables. When you stop focusing on numbers and focus on your body, you
put yourself in a better position to perform and feel better.
EVERYONE SHOULD CARRY WATER/HYDRATION DURING THE WORKOUT!
Tuesday Speedwork (7.15.25):
Warmup w/dynamics
4 times:
2 min moderate/30 sec easy
90 sec moderately hard/60 sec easy
60 sec hard/60 sec easy
30 sec harder/60 sec easy
2 min recovery
Cooldown
Group post-run stretching
About the Workout:
💦 We will
regroup on the easy intervals and 2-minute recoveries.
💦 Although
the easy intervals are scheduled as recoveries in my watch, they should be run
at an easy, conversational effort. It is okay to begin them as walks, if
needed, but please try to finish each one jogging as this gets your body ready
for the next speed interval.
💦 We will
walk the 2-minute recoveries, using this time to regroup, reset our posture and
breathing, and sip water.
💦 As
always, these efforts are relative to you and how you feel… You are the only
one who knows how you feel, so please listen to your body and plan accordingly.
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 Long Run (7/19):
Meet
at Green Lakes State Park at 7:45am for
our training runs. Plan for the following mileage (that will take us out of the
park):
MCM: 13 miles
Sackets Half: 9-10
miles
*I will provide a bailout option within the route for those of you
looking for less mileage
Tuesday (7/22): Meet at
the Playground entrance of OLP, ready to get started at 5:45pm.
SACKETS HARBOR HALF:
Is anyone planning on running the Sackets Harbor Half on September
7th, who has not yet signed up? If so, please shoot me a message. There
are only 7ish weeks until the race, so unless you already have a solid 5-6 mile
base and have been running consistently, you should not be planning to run
Sackets this year.
Please stay on top of your hydration/water and nutrition intake today
and tomorrow. I know I sound like a broken record but staying safe and healthy
is so important!
I cannot wait to see you all tomorrow!
Take a sip of water and have a great afternoon!
Stay cool 😎
Coach Kristen
