Tuesday Speedwork (7.1.25)

Happy Monday, kids!

Take a nice long sip of your water💦

I hope you all had a fantastic weekend
and are ready for another week!

We will plan to meet at the playground entrance of
the Parkway tomorrow at 5:45pm for our workout. It appears that it will not be as hot tomorrow as
last week (hooray!) with a real feel temperature in the low-mid 80s at the
start of our workout.

Provided the real feel temperature stays
below 90 degrees, we will not modify or cancel tomorrow. With that in mind,
you can find tomorrow’s workout and Effort Guide below along with 2 screenshots
of how I programmed it into my Garmin. You’ll notice that this is last week’s
workout without the heat modification. Also, adding all those repeats into a
repeat was a pain in the backside! It might be easier to program all the
repeats separately.

Tuesday Speedwork (7.1.25):

Warmup w/dynamic exercises

2 TIMES:

4x: 30 sec. hard/1 min easy

3x: 45 sec. moderately hard/1:30 easy

2x: 1 min. tempo/1:30 easy

1x: 1:30 moderate/2 min easy

Cooldown

Post-run group stretching

EVERYONE SHOULD CARRY
HYDRATION DURING THE WORKOUT!

About the Workout:

• 👟The Parkway (and parking lot) will likely
  be busy- please be mindful of your space and be sure to give those passing by enough
  room to get by.
• 👟Please call out when bikes/bladers/runners
  are coming up behind (because lord knows most don’t do it themselves).
• 👟You should be running this workout on effort, not
  by the number on your watch (or the numbers you think you should be
  running)…. Especially in these warmer temperatures. Remember that your body
  does not know pace or numbers- it knows how it feels.
• 👟Running in the heat and humidity is going
  to feel harder because your body is working harder- be kind to yourself.
• 👟Plan to run the “working” (hard/moderately
  hard/tempo/moderate) intervals and easy jog the easy (recovery) intervals. If
  you need to begin the recoveries as a walk (long enough to catch your breath or
  take a sip of water), it’s okay but please try to begin easy jogging within 10-15
  seconds. You should begin every “working” interval jogging. Doing so allows your
  heart, lungs, and muscles to prepare for the next set of running.
• 👟As always, we will circle to the back and
  re-group on each easy interval.
• 👟We will stretch as a group after the
  workout

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).

LOOKING AHEAD:

Saturday Long Run (7/5): Meet at 8am for our training runs. Plan for the following
mileage:

                MCM: 12 miles

                Sackets Half: 7-8 miles

*If you
would like alternate mileage, please let me know so I can plan accordingly.

Tuesday (7/8): Meet at the Playground entrance of OLP, ready to get started at 5:45pm.

Saturday (7/12): There will be no official group meet up as Matt T. and I are participating
in the Delta Lake Triathlon, Relay. (Good luck to Dan, Matt L., and John who
will be running the Boilermaker the following day). I will still provide scheduled
mileage and am happy to create routes for anyone interested, I’ll just need to
know ahead of time.

Please make sure you are giving your body
the best opportunity to perform and feel its best by hydrating today and
tomorrow. You should also fuel your body with enough carb and protein filled
calories to sustain your energy for the workout. You would not drive your
car without fuel, why would you run without fueling it?

Have an amazing day and I cannot wait to
see you all tomorrow!

Coach Kristen