Tuesday Speed Workout (10.21.25)
Welcome to another Monday, friends!
I hope
you all recovered from the weekend! Especially George who celebrated his
birthday (which is today), John & Katherine who ran Loop the Lake 5k and the
half (John, not Katherine lol), and Vicky and Tony who ran the Eastwood 5-Miler,
yesterday! Great job everyone!
We will be meeting in the parking
lot by the Salt Museum tomorrow at 5:45pm for our workout. Since Cindy is the only one training for something, and
she is hanging out on the Taper Train (🚂 choo-choo), we’re going to do her taper
workout with her! You can find the workout below along with a screenshot of how
I programmed the updated
taper workout in my Garmin.
EVERYONE SHOULD HAVE LIGHTS/REFLECTIVE GEAR FROM
HERE ON OUT!
Tuesday (Marathon) Taper Workout (10.21.25):
Warmup
w/dynamics
2 times:
15 min. easy to moderate
5 sets of strides (20 seconds hard/40 seconds easy)
Cooldown
About the Workout:
Yep. You read that right; we’re doing
2 sets of strides… the thought process behind this is to give your legs a little kick of energy in the
middle of your run to wake them up.
Because we will spread out during those 15 minute
segments, let’s try to circle back about 10 minutes in to allow us to do the strides
together… and I can make sure some of you aren’t cheating out on them 😊
A Thing about Those Strides:
These strides are short, quick spurts of running
where you gradually increase your speed with a recovery between each acceleration.
These short accelerations are not all out
sprints, instead you should
gradually work up to a hard effort before
decreasing to your recovery.
Strides promote running economy
(making you a more efficient runner), with a focus on turnover and form. They
prepare you for faster speeds
and make your legs feel good, or less tired. We do these at the end of a hard training cycle as
part of a taper run, as a way to mimic the final portion of a race. Basically,
reminding our bodies how to work quickly and efficiently when tired.
Strides also allow you to focus on your running form. Running
those faster paces for shorter bursts of time allows you to practice driving
with your knees, pumping your arms, and focusing on your foot placement when
you land. Similar to running hill repeats, strides are really good for you and
make you a stronger
athlete!!
LOOKING AHEAD:
Saturday
(10/25): Location: Webster
Pond (2004 Valley
Dr., Syracuse) at 8am for some easy, off roading miles!
Tuesday
(10/28): Dress up in costume and join me at American
High (800 4th Street, Liverpool) at 5:45pm for
a Spooooktacular Adventure!
Please make sure you are hydrating
and feeding your body today and
tomorrow ahead of our workout!
Brian (and all)I cannot wait to see you in
your lights/reflectivity
tomorrow at 5:45pm at the Salt Museum!
Have a
great afternoon!
Coach Kristen
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