Hello and Happy, Happy Monday, Team!
I hope you had a great weekend and
were able to get out and enjoy the fabulous running weather we had!
CONGRATULATIONS to Cindy, Vicky,
Liz, Seth, George, & Matt for racing the Strathmore Parks Run,
yesterday! I don’t know about you, but I thought it was a great course with
some fun hills!
We will meet in the LMS parking lot tomorrow
at 5:45pm for our
workout. Please keep in mind that with school starting back up last week, both
the parking lot and village streets might be a little busier than over the
summer. Everyone needs to stay mindful of traffic, always staying to
the left side (facing oncoming traffic) while we run our workout.
This week, we are focusing on improving
our VO2Max
by running some high intensity intervals separated by segments of lower
intensity intervals.
By definition, VO2Max is the maximum
amount of oxygen the body can consume and use to produce energy during intense
exercise. VO2Max is considered a prime indicator of cardiovascular fitness and
endurance as it reflects how efficiently one’s heart, lungs, and muscles
deliver oxygen during those intense periods of exercise. Having a higher VO2Max
allows you to perform at higher intensities for longer periods of time with
less fatigue… in short, it helps you run harder for longer.
You can find tomorrow’s workout below
along with our Effort/RPE Guide and an attached screenshot of how I programmed
the workout in Garmin Connect.
Tuesday Speedwork (9.15.26):
Warmup: at least 10 min easy effort
w/dynamic exercises: last 30-45 seconds should be at a moderate effort
4 times:
4 min hard effort (RPE 9)
3 min easy effort (RPE 2-3)
Cooldown: at least 10 min regression
from moderate to easy effort
About the Workout:
THIS WORKOUT IS GOING TO BE HARD! Show up hydrated, fueled, and ready to kick some ass (or
have yours kicked) for 45 minutes, or so.
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!
For those of
you who ordered shirts (forever ago), they are available! If you have not
already paid for them, they are $20 each (payable by cash or Venmo). Payment is due when
you pick them up– I’ll keep them in
my car going forward so they’re available when you’re able to pay.
LOOKING AHEAD:
Saturday (9/19): Meet at 8am for long training runs:
Location TBD
Tuesday (9/22): Meet at LMS at 5:45 for speedwork
Throughout today and tomorrow, be
mindful about making good choices that keep yourself properly hydrated and your
body appropriately nourished ahead of tomorrow’s workout. Ideally, up to 3 hours before the
workout, plan for a 2:1 or 3:1 (carbs to protein) ratio to optimize
your glycogen stores, increase muscle repair, and delay fatigue without causing
stomach distress. Consuming another 3:1 (carbs to protein) ratio within 30-60
minutes after the workout will assist in muscle repair and
recovery while replenishing glycogen stores.
I hope you have an amazing day, and I
cannot wait to see you all for tomorrow’s workout!
Run Safe. Run Smart. Run Strong.
Coach Kristen
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