HOH Tuesday Workout (8.11.26)

Welcome to another week, HOH!

Great job to Cindy,
Morgan, and Shannon for completing the Mammoth March 20 mile hike in Letchworth on Saturday…. And to everyone who got
out there this weekend to run their mileage! Saturday was brutal, it was not
easy, but you did it!

We are meeting in the LMS parking lot tomorrow,
ready to get started at 5:45pm. It’s
August, so expect it to be hot! Hydrate today and tomorrow and bring water with
you for the workout.

You can find tomorrow’s workout (another
Broken 10!) and our Effort/RPE Guide below along with a screenshot attached of
how I programmed the workout into Garmin Connect.

HOH Tuesday Workout
(8.11.26):

Warmup: approximately 10 min Easy
(w/dynamics)

30 sec Moderate (RPE 4-6)

4 Times:

4 min Tempo (RPE 6-7)

2 min Easy (RPE 2-3)

2 min Moderately Hard (RPE REP 7-8)

2 min Recovery

Cooldown: approximately 10 min regression
from Moderate to Easy

About the Workout:

• This week we are continuing to feel
  the difference between tempo and moderately hard efforts, while working to stay
  consistent across each effort. 
• You should run the
  tempo, easy, and moderately hard intervals continuously with little to no break until you reach the recovery.
• We will walk the recoveries this week
  but should begin easy jogging the last 20-30 seconds to get warmed up for the
  next set of tempos.
• Everyone will circle back
  and regroup to the back of the group on the easy
  and recovery intervals.
• The cooldown is a regression where we
  begin at a moderate effort and slowly regress to an easy effort. This allows
  your body to properly cooldown, lessening the risk of injury.
• Remember that these intervals are run
  by effort and how you feel, not numerical pace! Your efforts can and will change
  from run to run. It’s okay!

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 (8/15): NO
OFFICIAL GROUP RUN due to the number of us running the Nature Valley Run.

Tuesday (8/18):
Meet at LMS at 5:45 for speedwork

Please hydrate and feed your body
appropriately. Have a great afternoon and I cannot wait to see you all tomorrow
for our workout!

Run Safe. Run Smart. Run Strong.

Coach Kristen

https://headoverheelstraining.com/

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