HOH Tuesday Workout (10.13.26)
Happy Monday, everyone!
I hope your weekend was fantastic
and that you’re ready for another amazing week!
We will meet in the LMS parking lot tomorrow at 5:45pm for this
week’s workout. Since our marathoners are still recovering and there are no big
goal races on the horizon, this week we will basically run our taper workout.
It will likely be a wet workout… you will be fine. Wear a hat or visor and
bring dry shoes/socks to ride home in.
You can find the workout below
along with our Effort/RPE Guide and a screenshot attached of how I programmed
the workout in Garmin Connect.
HOH Tuesday Recovery
Workout (10.13.26):
Warmup: at least 10 min Easy
Effort w/dynamic exercises
6 times:
4 min Easy Effort
1 min Hard Effort
Cooldown: at least 10 min Easy
Effort
As with our taper workout, this is
essentially 30 minutes of running with a short, 1-minute push every 5th
minute. This 1-minute push is intended to help recruit those fast-twitch muscle
fibers and remind your nervous system how to move fast without the extreme
fatigue of a longer, hard workout.
EVERYONE WILL LOOP TO
THE BACK OF THE GROUP AT THE INTERSECTIONS as this promotes a team atmosphere
and leaves no one alone.
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 (10.17.26): Meet near Strathmore Park at 8am
for an easy 4-mile run. More information will be available in Friday’s email!
Tuesday (10.20.26): Meet at LMS at 5:45pm for
speedwork
Saturday (10.24.26): Due to the number of us running the
Eastwood 5-miler (on the 25th) there will be NO OFFICIAL GROUP RUN!
Tuesday (10.27.26): meet at LMS at 5:45pm for speedwork
Saturday (10.31.26): Due to the Burn Run in Canastota,
there will be NO OFFICIAL GROUP RUN!
Sip some water, have a fantastic
afternoon, and I cannot wait to see you all tomorrow at 5:45pm in the LMS parking lot!
Run Safe. Run Smart. Run Strong.
Coach Kristen
