HOH Tuesday Workout (10.20.26)
Hello & Happy Monday, HOH’ers!
I hope you had a wonderful weekend
and were able to get out and enjoy some of the beautiful fall weather we’ve been
experiencing!
We are meeting in the LMS parking lot tomorrow at 5:45pm for a super
fun laddery-pyramid workout! It is starting to get dark earlier, so while we may not
need lights this week (but, get ready, it’s coming, quick!), you should at least
plan to wear brightly colored/reflective clothing so traffic can better see you!!
I do think beginning next week, everyone will be required to have their lights/brightly
colored safety gear!
You can find tomorrow’s workout
and Effort/RPE Guide below, along with 2 screenshots of how I programmed it
into Garmin Connect!
HOH Tuesday Workout (10.20.26):
Warmup: Dynamics + 5 min walking
+1 min Moderate Effort
4 times: 1 min Hard Effort/1 min Easy
Effort
2 min Recovery (1 min walking / 1
min Easy Effort)
2 times: 4 min Progression/Regression Ladder:
Moderately Hard Effort to Hard
Effort to Moderately Hard Effort to Moderate Effort
4 times: 1 min Hard Effort/1 min Easy
Effort
Cooldown: 8-10 min Regression
Moderate Effort to Easy Effort
This workout has been designed to
focus on your anaerobic threshold (the point
where your body requires more than oxygen to fuel its activity; so it begins
burning the glycogen stored in your muscles). Although many of you
are in a recovery phase, it is still important to include hard runs in your
weekly routine, as they continue to help your body, lungs, and heart use oxygen
to work efficiently and maintain your endurance levels.
About the Workout:
- Remember that these efforts are
always based on you, individually; they can and will change from run to run,
based on a multitude of internal and external factors. - Although the 1-minute Easy Efforts are scheduled
in Garmin as Recoveries; you should try to jog them. If you need to walk them in the
beginning, please try to only do so for the first 15-20
seconds before beginning to jog them again. - Use the 2-minute recovery to catch
your breath, fix your posture & form, and sip your water! - Note that there are no designated recoveries in the 4-minute Progression/Regression
Ladders… focus on your efforts, and pace
yourself based on feel! Keep the Effort/RPE Guide in mind. - We circle back and re-group to the
back of the group on all Easy segments and Recoveries! You should also plan to
circle back on the Regression segments of the ladder. Circling back helps promote
inclusion and team atmosphere while allowing me to check in on everyone.
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 (10.24.26): Due
to the number of us running the Eastwood 5-miler (on the 25th) there
will be NO OFFICIAL GROUP RUN! ***
Sunday (10.25.26): GOOD LUCK TO EVERYONE
RUNNING THE EASTWOOD 5-MILER!!
Tuesday (10.27.26): meet
at LMS at 5:45pm for speedwork
Saturday (10.31.26): GOOD LUCK TO EVERYONE
RUNNING THE BURN RUN IN CANASTOTA!! Due to this race, there will be NO OFFICIAL GROUP RUN!
Tuesday (11.3.26): NO OFFICIAL GROUP RUN!
*** IN LIEU OF OUR GROUP
RUN ON 10.24.26 ***
I’d like to invite
you to join Matt and me for a 60-minute Vinyasa yoga class at 9:45am at the Lyndon
Corners Fit Body Boot Camp Studio. The
instructor is a good friend of ours (who is also a runner!)
The class costs $15 a person and
is designed to build strength, flexibility, balance, and mindfulness (all the
things we need to keep our running bodies happy and healthy!!). Jenn structures
her classes for all levels and offers both modifications and challenges, based
on your current level. Grab your yoga mat and join us for a stretch!
Please make sure you are not only hydrating
the days ahead of your runs, but that you are bringing water with you to sip
during your runs. You should also focus on feeding your body the nutrients it
needs to maintain its energy in both work and play!
Enjoy your 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
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