Tuesday Speedwork (9.23.25)

Haaaapy
Monday & Happy First Day of Fall!!

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

NoBo starts back up tomorrow and will be meeting at the
playground, so we will meet in front of the Visitor’s Center (parking
lot side building, instead of playground side), ready to get started at 5:45pm.
When I last checked, there appeared to be rain in the forecast at the start of
our workout, so plan accordingly- wear a hat. Running in the rain is (awesome!)
and good for you- it builds character and mental toughness. Unless there’s
thunder and/or lightning (which I don’t think there will be), plan to run. That
being said, I will watch the forecast and let you know if we need to cancel.

You can find tomorrow’s pyramid workout below along with 3
screenshots of how I programmed it into my Garmin.

Tuesday
Workout (9.23.25):

Warmup w/dynamics

1 min easy/1 min hard

2 min easy/2 min hard

3 min easy/3 min hard

4 min easy/4 min hard

4 min easy

3 min hard/3 min easy

2 min hard /2 min easy

1 min hard/1 min easy

This is
going to be a tough workout, designed to push you and train your VO2 Max.
By training your VO2 Max, you’re improving your cardiovascular fitness, and endurance.
Having a higher VO2 Max is a good indicator that your body can use oxygen more
efficiently which leads to increased energy and better performance in physical
activities. Studies also show that having a higher VO2 Max can lead to a
reduction in the risk for chronic diseases like heart disease, diabetes, and
certain cancers.

About the Workout:

Ø 
Although the easy efforts are scheduled as
recoveries in my watch, they should be jogged at an easy effort. As usual, if
you need to start the easy efforts as a walk, please do– but try to only walk
the first few moments (long enough to catch your breath or sip your
water).

Ø 
We will regroup and circle to the back
of the group on the easy efforts.

Ø 
Remember that our Tuesday workouts are
supposed to feel hard and uncomfortable… embrace the suck and keep in mind that
it only lasts for a short bit, and it’s making you stronger!

Ø 
Remember that these hard (and easy) efforts
are relevant to you and can feel different from run to run. Many factors
including rain can impact your efforts and that’s okay!

LOOKING AHEAD:

Saturday (9/27): NO OFFICIAL GROUP RUN as I will be
running the Parallel of Latitude 8-Hour Endurance Race in Dryden. For anyone
interested in checking out what fresh hell I’ve signed up for or are interested
in hanging out and cheering me on while I run laps, you can use the following
link for more info: https://fingerlakesrunners.org/race/parallel-of-latitude-2025/

               Those of you running your own
mileage can plan for the following distances:

Low-end Base
Building/Maintenance: 3 miles

High-end Base
Building/Maintenance: 5-6 miles

MCM: 22 miles

Tuesday (9/30): Meet at Willow Bay,
ready to get started at 5:45pm.

Drink some water, feed your body, and have a great day!

You all are sweet, but you won’t melt, so I’ll see you tomorrow for
our workout 😊

Coach Kristen