HOH Tuesday Workout (7.21.26)
Happy Monday, again, HOH!
I hope you all are having a fabulous
day! We will meet in the LMS parking lot tomorrow, ready to get started at 5:45pm. It appears that the real feel temperature
will be in the mid to high 70’s with some rain. Unless there’s thunder and/or
lightning, we run. Come prepared, wear a hat and bring a towel and maybe a dry
pair of shoes.
Tomorrow’s mixed-tempo workout focuses
on continuing to feel the difference between moderate, tempo,
moderately hard, and hard efforts. We spend a lot of time running these efforts
but often in succession from easiest to hardest (or vice versa), so this week
we are mixing them up. It will be a good test to determine if you can feel the difference
between efforts.
You can find the workout below along
with a screenshot of how I programmed it into Garmin Connect. I have also
included our Effort/RPE Guide below to reference.
HOH Tuesday Workout (7.21.26)
Warmup: approximately 10 min Easy (w/dynamics)
3 times:
3 min. Moderate (RPE 5)
2 min. Moderately Hard (RPE 8)
1 min. Hard (RPE 9)
3 min. Tempo (RPE 7)
2 min. recovery (90 sec. walk/30 sec. Easy)
Cooldown: approximately 10 min. regression from Moderate to Easy
About the Workout:
- Instead of listing the RPE ranges for each
effort, I noted specific numbers for you to aim for. Tuesday
workouts are supposed to be hard and uncomfortable, so I want you to push
to the max of these effort ranges. - Plan to run the moderate, moderately
hard, hard, and tempo intervals at their exaggerated efforts while circling
back and regrouping on the recoveries. If you get way out ahead of the group,
you could probably run the hard intervals against the group, as this would
allow you to stay closer to everyone. - These efforts/RPE’s are
individualistic and based solely on you and
your performance. They can and will change from run to run depending on a
multitude of internal and external factors. - The cooldown is a regression run, meant to begin as a jog at a
lower moderate effort and slowly bring it down to an easy effort. Doing this
allows your body (heart, lungs, muscles) to naturally cool down. Immediately
stopping can be damaging to your heart and lungs and cause physical injury.
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 (7/25): Meet at Green
Lakes State Park at 7:45am (Due
to the park charging admission at 8am, we will need to meet slightly earlier to
avoid those fees).
Tuesday (7/28): Meet at LMS at 5:45 for speedwork
Please make sure you are hydrating today and tomorrow. You should also be
mindful of what you are feeding your body, intentionally taking in a 3:1:.5 ratio of carbs
to protein to healthy fats that will help your body sustain its energy
levels during the workout.
Enjoy the afternoon and I will see you
tomorrow at 5:45pm in the LMS parking lot!
Run Safe. Run Smart. Run Strong.
Coach Kristen
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