HOH Tuesday Workout (7.28.26)
Hello & Happy Monday, team!
Here’s hoping your week is starting
out well! We are meeting in the LMS parking lot tomorrow at 5:45pm for our workout. Although it looks like we are in for some
rain; unless it is storming (w/thunder or lightning), we will still meet for
the workout. I monitor the weather all day long and in the event we need to
cancel, I will let you know both by email and in our Facebook group by 4:45pm.
This week, we are running a
mixed-effort workout that will focus on feeling the difference between tempo,
moderately hard, and hard efforts for slightly longer times with some easy and
moderate recoveries sprinkled in. You can find this week’s workout and our
Effort/RPE Guide below, along with two screenshots of how I programmed the
workout in Garmin Connect.
Tuesday Workout (7.28.26):
Warmup: approximately 10 min Easy (w/dynamics)
30 sec Moderate (RPE 4)
3 times:
3 min Tempo (RPE 6-7)/2 min Easy (RPE 3)
3 times:
2 min Moderately Hard (RPE 7-8)/2 min Easy (RPE 3)
5 times:
1 min Hard (RPE 9)/1 min Moderate (RPE 4)
Cooldown: approximately 10 min regression from Moderate to Easy
About the Workout:
- Remember that these efforts are
relevant to you and how you are feeling. They can and will change from run to
run based on many internal and external factors. DO NOT GET HUNG UP ON THE
NUMBERS! Your body doesn’t know numerical pace, it knows how it feels,
so trust your body. I promise the numbers will come. - Even though the easy and moderate
intervals are scheduled as recoveries, you should be jogging them at the prescribed
effort/RPE and not walking them. If you need to walk the first 15-20 seconds to catch
your breath, sip your water, or check your posture, that’s fine, but make sure
you get right back to that easy/moderate jog. Doing so keeps your muscles warm
and your heart rate from dropping too close to a resting rate. - Tuesdays are your hard day so you
should be pushing to the top of the RPE ranges for each interval. - We will circle back and re-group with
the back of the group on all easy/moderate recoveries as this allows me to
check in on everyone and promotes a team atmosphere. - Plan to run the cooldown
as a regression from moderate effort to easy effort, allowing your body
(heart/lungs/muscles) to properly cooldown, thus preventing 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 (8/1): Good luck to those running the 174th Attack Wing Runway 5K! The
rest of us will meet at LMS at 8:00am for our long training runs
Tuesday (8/4): Meet at LMS at 5:45 for speedwork
Please be sure to continue hydrating
and fueling your body ahead of tomorrow’s workout!
Have a wonderful afternoon and I’ll
see you all tomorrow at 5:45pm in the LMS parking lot!
Run Safe. Run Smart. Run Strong.
Coach Kristen
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