Tuesday Speedwork (6.10.25)
Hello! I
hope you all had a great weekend!
Congratulations to Courtney, George, John, Kim, and Matt who ran
the Old Port Shipyard Half Marathon this weekend! The second half of the course
was pretty tough with nearly a mile-long hill at mile 10, but you handled it
like champs! Congratulations to Dan, Cindy, Shannon, Vicky,
Natalie, Katherine and her brother Daniel for running Paige’s 5k. It
looked like you all did amazingly well!! And shoutout to Patty, Liz, Morgan, Kate, and Matt for
their fun trail run at Green Lakes on Saturday morning!
Due to the Workforce Run taking place in Liverpool tomorrow
evening, we will meet at Willow
Bay at 5:45 for our workout. Please
plan ahead as the Parkway
will be closed so Old Liverpool Road will be busier than usual. If you get stuck in traffic,
please let me know. If you are running the Workforce Run, please let me know so
we can shout you out!
You can find tomorrow’s pseudo-track workout and our effort guide
below along with 2 screenshots of how I programmed the workout in my Garmin.
The real feel is going to be around 70 degrees at the start of our
workout so please bring water with you.
Tuesday Workout (6.10.25)
Warmup (with dynamics)
1 lap hard
1 lap moderate
2 laps moderately hard
1 lap moderate
3 laps tempo
1 lap easy
2 laps moderately hard
1 lap moderate
1 lap hard
1 lap moderate
Cooldown
Group post-run stretching
About the Workout:
Running tomorrow’s workout on a track (or in our case, a loop) will
give you the opportunity to work on becoming more consistent in your pacing. Since
the starting and stopping point never changes, you’ll never need to guess how
far you have to hold your effort-pace for because you will always be able to
see the beginning and ending point. Running the same loop will also help you
get into a rhythm and focus more on how you feel instead of what’s around you.
In theory, both of these will allow you to hold the same (or similar)
effort-paces for the entire duration of the loop.
The loop we’ll be running this workout on is just slightly over
the .25 mile distance of a typical track, so I have scheduled each interval as
a lap button press in my Garmin. If you would rather schedule each interval for
a distance (to avoid needing to remember to hit that lap button) you can
schedule each for .27 or .28 mile- it won’t be perfect but close enough 😊
As always, these intervals are effort based (not numerical) which means you should focus on how each effort feels,
not the number on your watch. Your body does not know pace and numbers, it knows
how it feels- I guarantee that if you focus on how you feel during your run,
the numbers (pace) will come in time. As you know, the warmer temperatures can
impact your running performance and make the workout feel tougher than it might
in cooler temperatures. So, while it is a workout and it should feel
challenging, you also need to listen to your body… if you feel that you’re
pushing too hard, then ease up on your efforts.
You should aim to run all the efforts. If you need to, you can
begin the moderates on a brisk walk, but please try to get back to
running/jogging soon into them. If you walk the easy lap, please try to easy
jog the second half as you move into the moderately hard laps. Doing so will allow
your heart rate to increase safely as you begin the next set of laps.
Effort Guide:
Easy
Effort: should be conversational in that you should be able to hold a
conversation or sing a song without feeling too out of breath. 80% of your runs
should be run at this effort.
Moderate
Effort: ~ 1 minute per mile faster than easy pace
A little more challenging, but you can
still converse- in a few sentences.
Tempo
Effort: ~ 1.5 minutes per mile faster than easy pace
A little more challenging than
moderate, but you can still converse- in a few sentences.
Moderately
Hard Effort: ~ 2 minutes per mile faster than easy pace
More challenging with labored
breathing. This effort is sustainable for 30-60 minutes. You should only be
able to speak a sentence or two.
Hard
Effort: ~ 2.5 – 3 minutes per mile faster than easy pace
Quickly uncomfortable, and you
shouldn't be able to say more than a few words.
Harder
Effort is uncomfortable, your breathing should be quite labored, and you
shouldn't be able to say more than a word (if any).
Modifications and
Cancellations due to Weather:
With summer weather upon us and the potential for an increased Air
Quality Index, we should keep the following modification and cancellation
policies in mind for heat, thunderstorms, and air quality.
HEAT:
Modify to roughly an hour if the real
feel/feels like temperature is 90-95 degrees at the start of our run
Cancel/Postpone if the real feel/feels like temperature
is above 95 degrees at the start of our run
THUNDERSTORMS:
Modify (for thunder with no lightning) by
waiting for one hour after the last sound of thunder is heard
Cancel if there is lightning at any point in
our run
Air Quality:
Modify if the AQI is between 70-100
Cancel if the AQI is above 100
Please keep in mind that while these are the general guidelines we
will follow as a group, your safety and well-being are the number one concern,
and you should always do what is best for you.
**In the event we need to cancel or postpone a run, I will notify
you by posting in our Facebook group and emailing between 4-4:30pm (on Tuesdays)
and 7am (on Saturdays)…. Or a soon as possible**
LOOKING AHEAD:
Saturday Long Run (6/14): No official meet-up as the
majority of the group will be attending the Run For Jeff. If you are not
participating in the race and would like to know what kind of mileage you should
run for the weekend, let me know.
Tuesday (6/17): We’re
going to take advantage of NoBo’s break and will meet at Willow Bay again for
our workout.
Sackets Harbor Half
Marathoners:
Your training begins this weekend! I will send your training plans
out this evening or tomorrow morning. If you’re interested in training for this
race (and haven’t already done so), please let me know so I can include you in
the plan.
Please make sure you are hydrating this evening and tomorrow
and taking in enough calories to sustain your energy for tomorrow’s run
Have a great afternoon!
Coach Kristen
