HOH Tuesday Workout (2.10.26)
Happy
Monday!
How is everyone managing in this cold weather?! It looks like we
might warm up a bit this week, and even more so, next!
It looks like the real feel temperature tomorrow evening will be
in the mid 20’s with the potential for some mild wind gusts, so let’s plan to meet
in the LMS parking lot at 5:45pm for our workout. Please note
that you cannot access the parking lot from the main entrance off 2nd
St., so you must enter through Hickory St. We will be running on open streets,
so it is very important that everyone wear lights/reflective gear. You should also arrive
hydrated, properly fueled, and ready to work hard!
You can find tomorrow’s workout below along with 3 screenshots of
how I programmed it into my Garmin. Use the Effort Guide (also located below)
to brush up on how each effort should feel while running them.
Tuesday Speedwork (2.10.26):
Warmup: at least 10 min w/dynamics: last 30 seconds should be moderate
effort
4 times: 1 min hard /2 min easy
3 times: 45 sec harder/1 min easy
2 times: 2 min moderately hard/2 min easy
3 times: 45 sec harder/1 min easy
4 times: 1 min hard/2 min easy
Cooldown: at least 10 min progression from moderate to easy effort
This week, we will be running a fartlek ladder workout with multiple
sets of efforts for varied amounts of time… it’s going to be a blast! Along
with continuing to build your anaerobic capacity, by moving between intervals
of varying efforts (easy, moderately hard, hard, & harder), this workout is
geared to help you gain pacing awareness.
Keep in mind that this is an effort-based workout, meaning you are running on
feel, NOT pace. You may feel
different from run to run based on many factors including weather/temperature,
hydration (or lack thereof), nutrition, fueling, or clothing- just to name a
few.
About the
Workout:
v Instead of adding an additional
moderate effort to transition us from the warmup into the workout, we will run
the last 30-60 seconds of the warmup at a moderate effort to transition
directly into the first set of intervals.
v Notice that the cooldown is a
progression from moderate to easy effort- we should be starting the cooldown at
a 3-4 on a 10-scale and end at a 2 (doing so allows our heart rate to slow and our
muscles/heart/lungs to cooldown safely after the intense workout).
v Although the easy efforts are
scheduled as recoveries in my watch, they are meant to be run at an easy, conversational pace. While you should not be
walking these segments, if you absolutely need
to, please try to only walk the first 20 seconds; long enough to catch your
breath, adjust your posture, and sip your water.
Part of
learning to pace yourself is learning how to ease up on your effort without
walking
v There are no additional recoveries
between segments… run your easy intervals, easy!
v
EVERYONE is to circle to the back of the group (or as close as possible) during
the easy intervals. This promotes inclusion and team atmosphere and allows me
to check in on everyone.
v Remember that these efforts
are relevant to you, and you alone– and as I previously mentioned, many factors impact how they feel from
run to run… and that is okay!
We will be doing the workout on the streets in the upper village
so everyone must stay alert and aware of traffic:
v Always run against traffic (on the left side of the road)
and move into single file when traffic passes.
v Yell out
to notify fellow teammates of passing cars.
v Everyone MUST be
visible by wearing lights/reflective gear/clothing.
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 (2/14): Meet in the LMS
complex parking lot (off Hickory St.) at 8:30am for our long training run (planning for 3-4,
7, 10-11 miles).
Due to
scheduling and weather restraints, those training for Syracuse and Earth Day Half’s
will have an adjustment in the schedule (plan to swap this week and next week’s
LTR mileage).
Tuesday (2/17): Meet in the LMS complex parking lot (off Hickory St.) at 5:45pm for our workout.
Mountain Goat Run:
If you did not see my post in the Facebook group, yesterday marks
12 weeks until the Mountain Goat Race. Registration for both the full 10-mile
and 5-mile relay are still open and available HERE…
Courtney, I’m talking to yooouuu 😎
Do the things (hydrate and properly fuel your body) today and
tomorrow that will help you prepare for and sustain your energy levels for
tomorrow’s workout. These are the things that will allow you to feel and perform
your best!
I cannot wait to see y’all tomorrow evening fueled, hydrated, and in your lights/reflective gear ready
to kick butt!
Have a fantastic afternoon!
Coach Kristen
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