HOH Tuesday Workout (6.16.26)
Hello and
Happy Monday!
Who’s loving these slightly cooler
temperatures?! They make running feel much easier, that’s for sure!!
Congratulations to Cindy who
ran the Nate Race out in Canastota on Saturday!
Tomorrow is our BYOB (Bring Your Own Buddy-
or beverage, if you please) Workout
Event at 5:45pm at Willow Bay and we should have beautiful
weather for it! If you are bringing a buddy, please have them register and
complete the waiver at https://headoverheelstraining.com/.
I will also have waivers on hand for those that may need one.
For the event, we will be doing a
40-ish minute pyramid workout that will take us through the different effort-based
paces. Not only will it introduce our guests to feeling the difference between
each effort, but it will also be a good way for you to re-familiarize yourself
with how each effort should feel while running them.
Remember that your body knows effort, numerical
pace and while those numbers can give you useful information, that information
is most valuable after you’ve completed your run, not during. Training
by pace alone can lead to overtraining and burnout; both which increase your
risk for injury. As we’ve
said before, weather, sleep, nutrition, clothing, terrain (among other things)
can all impact your run. If you set out for a run with a specific pace in mind,
it may end up being too fast or slow based on any of these variables. When you stop focusing on numbers
and focus on your body, you put yourself in a better position to perform and
feel better… ultimately, if you focus on your efforts, the numbers will
follow.
You can find our workout (it looks a
lot scarier than it really is!) and effort guide below, along with 3
screenshots of how I programmed the workout into Garmin Connect (Pro tip: we ran this workout
on 11.19.24- just in case you still have it scheduled).
HOH
Tuesday Workout (6.16.26):
Warmup: at least 10 min easy w/dynamic
exercises
2 min moderate (RPE 4-6)/30 sec easy
(RPE 2-3)
90 sec tempo (RPE 6-7)/60 sec easy
(RPE 2-3)
60 sec moderately hard (RPE 7-8)/60
sec easy (RPE 2-3)
45 sec hard (RPE 9)/60 sec easy (RPE
2-3)
30 sec harder (RPE 10)/60 sec easy (RPE 2-3)
3 min recovery (2 min walk/1 min easy)
30 sec harder (RPE 10)/60 sec easy
(RPE 2-3)
45 sec hard (RPE 9)/60 sec easy (RPE
2-3)
60 sec moderately hard (RPE 7-8)/60
sec easy (RPE 2-3)
90 sec tempo (RPE 6-7)/60 sec easy
(RPE 2-3)
2 min moderate (RPE 4-6)/30 sec easy
(RPE 2-3)
Cooldown: at least 10 min
About the Workout:
- Please show up hydrated, properly fueled, and ready to work hard at your effort (not someone
else’s, this week) - The warmup and
cooldown should be jogged at an easy effort - Everyone will regroup and circle to the back of the group on the easy intervals
and 3-minute recovery - Although the easy intervals after each
speed interval are scheduled as recoveries in my Garmin, they should be
run at an easy, conversational effort - The 3-minute recovery interval progresses
from a walk into an easy effort. While this is a recovery interval between
the “working” intervals, it’s important to keep your muscles, lungs, and
heart “warm” going back into that harder effort. This progression will
allow you a small break while easing your body back into the hard
interval, cutting down the risk of injury. Use this time to reset your
posture and breathing while taking a sip of your water.
Don’t forget that these efforts are relative to you and
how you feel; you are the only one who knows how you feel, so please be mindful
of that as you run the workout. Growth and change do not happen in the comfort zone. These
workouts are meant to be hard, and you should be uncomfortable.
For those
of you interested, along with having light post-run snacks I plan to again work
through the Myrtl Routine after the workout, before heading home. Please
consider bringing a yoga mat or towel and joining me for a nice post-run stretch.
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)
TEAM
SHIRTS!
I have decided on a couple of options!
Keep an eye out the next day or so for an email with more information!
LOOKING
AHEAD:
Saturday (6/20): Meet at LMS for our LTRs:
3-4 miles: low-end
base & maintenance build
6 miles: Sackets
Harbor Half/high-end base & maintenance build
13 miles: Wineglass Marathon (if you have not built up to 13, plan for no
more than 8-9 miles)
Tuesday (6/23): Meet at LMS at 5:45 for speedwork
Saturday (6/27): RUN FOR JEFF 5K & 10K: NO OFFICIAL
GROUP RUN SCHEDULED!
Do the things- hydrate & feed your body the appropriate nutrients to help
it perform its best at work and play!
I am looking forward to seeing you all
tomorrow (in your HOH shirts, if ya got ‘em!) at 5:45pm at Willow Bay!
Have a great afternoon!
Coach Kristen
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