Tuesday Speedwork (8.5.25)
Hello and
Happy Monday!
How was your weekend?! Did you take some time to move and relax a
little?!
We are meeting at the playground entrance of the Parkway tomorrow, ready to get started at 5:45pm. It appears that the real feel temperature will
be just below 90 degrees at the start of our workout. I will continue to
monitor the AQI to determine if we need to modify (or cancel) our workout based
on the air quality. In the event we need to
modify or cancel the workout, I will notify you by email and with a post in our
Facebook group by 4pm (tomorrow).
In the meantime, we’re going to proceed as if the world is not
burning to the ground around us! This week’s workout is an interval workout with
longer segments of moderately hard and hard intervals with periods of easy
efforts. While we all love those short and fast intervals, these longer ones
are designed for you to settle into the effort and allow you to really get a
feel for how each one should feel. Although this is great for everyone to build
endurance at these efforts, it’s especially good for those of you training for races
as it gives you the feel of running for longer amounts of time at more
uncomfortable efforts. Remember that Tuesday
workouts are meant to be hard and you are supposed to feel uncomfortable….
Change does not occur in the comfort zone, so come prepared to work hard
and feel uncomfortable 😎
EVERYONE SHOULD CARRY WATER/HYDRATION DURING THE
WORKOUT!
You can find tomorrow’s workout and effort guide below, along with 2 screenshots of how I programmed the workout into my Garmin.
Tuesday Speedwork (8.5.25):
Warmup w/dynamics
2 times:
4 min moderately hard/2 min easy
3 min recovery (2 min walk/1 min easy)
6 times:
2 min hard/2 min easy
Cooldown
About
the Workout:
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Although the easy efforts are scheduled as
recoveries in my watch, they are meant to be run at an easy, conversational
pace. While you should not be walking these segments, if you need to,
please try to only walk the first 20-30 seconds; long enough to catch your
breath, adjust your posture, and take a sip of your water.
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There is a 3 minute recovery between sets of
intervals! Plan to walk the first two minutes and easy jog the last minute,
getting you ready for the next set of intervals. Use this time to stretch,
check your posture and breathing, and sip your water… you can cuss at me a little,
too.
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We will regroup to the back of the group on
the easy intervals and recovery.
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Remember that these
efforts are relevant to you, and you alone- and as I previously
mentioned, many factors impact how they feel from run to run… and that is okay!
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 (8/9): No official group run as I will be participating in Mammoth March with
Cindy and Shannon. Plan for the following mileage:
Sackets Half: 7-8 miles
MCM: 20 miles
Tuesday (8/12): Meet at
the Playground entrance of OLP at 5:45pm. I have
a super fun workout planned that you are not going to want to miss!!
We will not officially meet as a group on the following Saturdays:
August 16th: Valley Nature Run: in case anyone wants to join me for
an easy 4.4 miles (this race is also part of the Syrathon Series) you can
register using the link below. Registration is currently $23.15 (goes up to $38
on August 15)
https://runsignup.com/Race/NY/Syracuse/ValleyNatureRunWalk?raceRefCode=aL20WYSw
August 23rd: My daughter’s wedding!
I will remind you of your scheduled mileage ahead of time and am
happy to provide routes for anyone who would like one for any of these dates.
The heat has made training pretty tough at times this summer and
you have all been killing it… but I think it’s time to put some fun back in our
runs! Keep your eyes peeled for more information (later this week) on a few
activities I have planned for the remainder of August, into September… starting
with next week’s workout!
As always, please make sure you are keeping up on your hydration
and feeding your body the appropriate nutrients to sustain your activity and
energy levels during.
You should also plan to carry water during the workout to
help keep you hydrated!
Have a great afternoon and I cannot wait to see you tomorrow at
5:45pm!
Coach Kristen
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