HOH Tuesday Workout (10.6.26)
Hello and Happy Monday!
I hope you all had a wonderful
weekend!
CONGRATULATIONS TO ALL OF OUR ATHLETES WHO RACED THIS WEEKEND:
Vicky who ran the Inner Harbor 5K on
Sunday, being the sole representative of HOH and to Shannon, Morgan, Liz, and Cindy who all
ran the Williams Toyota Wineglass 5K on Saturday and the Wineglass Full
Marathon on Sunday!! Everyone had fantastic races!!
Also, because I know how much she’ll
appreciate this… HAPPY BIRTHDAY TO COURTNEY, who turned 28, today!
We are going to meet in the LMS parking lot tomorrow at 5:45pm.
Our marathoners are planning to walk while the rest of you can run a 30-minute tempo
progression workout; planning to increase your effort every 10
minutes from easy to moderate to tempo. Although there is no screenshot of this
workout, you can find our Effort/RPE Guide below to reference for your
progression run.
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 (10/10):
Meet at 8am for an
easy run: Location TBD
Tuesday (10.13): Meet at LMS at 5:45 for speedwork
I hope you enjoy the remainder of
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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