HOH Tuesday Workout (5.19.26)
Hey-o! I
hope you all are doing great and had a nice weekend!
Thank you for all the love and well
wishes for my race, I greatly appreciate it! I’ll be back in town on Monday
evening, so we’ll plan to meet at LMS at 5:45pm for our Tuesday
workout. Looks like I’m bringing the warm weather home from Denver with me (you
all are welcome!) so please plan ahead and hydrate tomorrow and
Tuesday. I would also recommend bringing hydration with you for the workout.
Since we haven’t done it since the end
of March, Tuesday’s workout will be our version of the Magic Mile. This will not
only give everyone an idea of where their fitness currently is but will also
give those starting their marathon training cycle a nice starting point.
As you know, we train by effort and not numerical pace. While the numbers can be useful when
training for a time goal, 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 previously ran this workout (either in February
or March), can track your progress over the last few months. We will run it
again in roughly 6 weeks, to allow you to continue tracking your progress. If you have not been
running with us consistently, this is a great time to jump back in!
You can find the workout and our effort guide below, along with a screenshot of how I programmed
it into Garmin Connect.
Tuesday Workout (5/19/26):
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 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.
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/Rate of Perceived
Exertion (RPE) 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. (RPE 2-3)
Moderate Effort: ~ 1 minute per mile faster than easy
pace
A
little more challenging, but you can still converse- in a few sentences. (RPE
4-6)
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. (RPE 6-7)
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. (RPE 7-8)
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. (RPE
9)
Harder Effort is uncomfortable, your breathing
should be quite labored, and you shouldn't be able to say more than a word (if
any). (RPE 10)
LOOKING AHEAD:
Saturday (5/23): Meet at LMS at 8:00am for our LTRs
Tuesday (5/26): NO OFFICIAL GROUP MEETUP (a workout can be provided for those who wish to run it on their
own)
Please make sure you are on top of
your hydration and nutrition ahead of Tuesday’s workout, especially given this week’s
temperatures.
Have a wonderful Monday! I cannot wait
to see you on Tuesday at 5:45pm at the LMS Complex.
Coach Kristen
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