HOH Tuesday Workout (9.22.26)

Happy Monday! I hope you all had a fabulous weekend!

In case you haven’t seen
it on the news, the Parkway will be shut down this week so they can repair the
bridge. Traffic will be detoured down Old Liverpool Road. If you come from that
way, expect delays and plan your travel accordingly.

We will meet in the LMS parking lot tomorrow
at 5:45pm for our workout. You can
find tomorrow’s workout and the Effort/RPE Guide below, along with a screenshot
of how I programmed the workout into Garmin Connect.

HOH Tuesday Workout
(9.22.26):

Warmup at least 10 min easy (w/Last
Man Up) w/dynamic exercises                   

3 times:

3 min Tempo (RPE 6-7)

2 min Hard (RPE 9)                    

2 min Moderate (RPE 4-6)       

3 min Moderately Hard (RPE 7-8)                                              

2 min Easy (RPE 2-3)   

Cooldown at least 10 min regression
from moderate to easy effort

About the Workout:

• At Cindy’s request, we are going to
  play Last Man Up as part of our warmup. Aside from that, plan to run the last
  30-45 seconds of the warmup at a moderate effort to prepare for the workout.
• There are no
  additional recoveries between intervals; use the moderate and easy
  intervals to sip your water and take stock of your breathing and form.
• We’re going to spread out across the efforts;
  everyone should plan to circle to the
  back of the group on the moderate and easy intervals.
• Please try to run the efforts at the
  intensity they are intended to be run at; these efforts are based on your
  individual performance. They can and will change from run to run depending on various
  internal and external factors. Try your best!
• Although the easy effort is scheduled
  as a run, if you absolutely need to walk it’s okay, but please try to get back
  to easy jogging within 45-60 seconds.

Tuesday
workouts are supposed to be hard and feel uncomfortable. Growth does not occur
in the comfort zone, so let yourself be uncomfortable for these 40ish minutes.

Marathoners!
This is your final hard workout before your race!! Make it count!!

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 and have not picked them up, yet- I have them in my car.
If you haven’t already paid for them, they are $20
each (payable by cash or Venmo). Payment
is due when you pick them up.

LOOKING
AHEAD:

Saturday (9/26): Meet at 8am for long training runs: Location TBD

Tuesday (9/29): Meet at 5:45 for our marathoners’ taper
workout!

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.

Have a wonderful day and I cannot wait
to see you tomorrow at 5:45pm in the LMS parking lot for our workout.

Run Safe. Run Smart. Run Strong.

Coach Kristen

https://headoverheelstraining.com/