HOH Tuesday Workout (2.17.26)
Hello,
team!
How about this spring-like weather we’re having?!
With the real feel temps projected to be in the high 30’s with barely
a breeze, it looks as if conditions might be near perfect for tomorrow evening’s
workout! We are meeting in the LMS Complex parking lot (enter through
Hickory St.) at 5:45pm. This week, we will be (re-)running a version of
the Magic Mile.
While we train by effort and not numerical pace, the numbers can be
useful when training for a time goal, and the Magic Mile is a great tool to
gauge our current running fitness and (for those interested) determine easy
running paces and predict race times. Those of you who ran this workout in
January, can track your progress over the last 6 weeks. We will run it again in
roughly 6 weeks, to allow you to continue tracking your progress.
You can find the full workout and our effort guide below, along
with a screenshot of how I programmed it into my Garmin watch.
Tuesday Workout (2/17/26):
Dynamic Stretches
Warmup: 10 min. at an easy effort
(think 2 on a 1-10 scale)
4 Sets: 100 meter (.10km) Gliders
(gradually pick up speed, hold it, slow down)
Recover: 3 min. walk
Run: 1 mile at a moderately hard
effort (think 8 on a 1-10 scale)**
Cooldown: at least 10 min. easy effort
**(This is where the magic happens!)
You will need to isolate your pace for this mile. If you do not have a watch
that lets you separate each step (like my Garmin does) then you can either lap
your watch or set a timer (on your phone) to get the exact time for the mile.
About the Workout:
v Please show up hydrated, properly fueled, and ready to work hard at your effort (not someone else’s, this week)
v
We will run the gliders up and down Hickory Street (from the crosswalk at
the entrance of the school to the crosswalk at 6th Street is
approximately 100 m/.10km). To ensure my watch doesn’t
move onto the next step before I am ready, I am setting these repeats at lap
button presses in my watch.
v
Think of the gliders like strides, where you work your way up to hard and
back down to easy efforts. There is no rest between them (visualize 4 rolling hills, if that makes sense).
v
Please sip your water while walking during your 3 minute recovery
but DO NOT stop and stand
still as you want to keep your
heart pumping and your muscles warm. Make sure by the end of the 3 minutes, you
are at the entrance of the parking lot to begin your mile.
v
We will run the mile along the roads in the upper village beginning at
the entrance of the parking lot on Hickory Street (see below for a .4ish mile
route that we will run twice with a little extra to get to the full mile).
v You should run the mile with a strong but evenly controlled effort that you don’t think you could hold much longer. PRO TIP: it is supposed to be uncomfortable!!
v
DO NOT run this mile according to the numerical pace on your watch– instead, listen to your body and how
you feel.. by cheating on this mile, you’re cheating yourself and
your training 🤷🏻♀️
v The Cooldown should last at least 10 minutes and should start with an
easy jog
v Since we will be running on open
roads, you need to be visible and MUST wear
lights/reflective gear.
v
When running on the open roads, always be mindful of traffic (and stop
signs). Plan to run on the left side of the roads,
against traffic.
v Dress for the weather/road conditions;
as of writing this, it appears the real feel will be in the high 30’s with little
to now wind. Keeping in mind that your body heats up at least 15-20 degrees
during exercise, I would recommend wearing layers that you can shed.
HOH Magic Mile Route:
https://www.mapmyrun.com/routes/view/6668633872/
Start on Hickory St. (across the entrance of LMS parking lot) to 6th St.
(L) on 6th to Balsam St. : (L) on Balsam to 7th St.
(L) on 7th to Hickory St.
(L) on Hickory to 6th St. : (L) on 6th to
Balsam St.
(L) on Balsam to 7th St. : (L) on 7th to
Hickory St.
(L) on Hickory to 6th St.
(L) on 6th to Birch St. (this should be approximately
1.01 mile)
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 (2/21): Location TBD at 8:30am for our long training run
Tuesday (2/24): Meet in
the LMS complex parking lot (off Hickory St.) at 5:45pm for our
workout.
Make sure you are properly hydrating and taking in the appropriate
nutrients needed to fuel your body and sustain your energy levels in both your
training and everyday life.
I cannot wait to see you tomorrow in the LMS parking lot in
your lights/reflective gear; properly hydrated, fueled, and ready to work hard!
Sip some water and enjoy your Monday!
Coach Kristen
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