Tuesday Workout (4.22.25)
Hello Team!
If you celebrate, Hoppy Easter, if not, Happy Sunday!! I hope you
all had a nice day. Since I’ll be out of service for most of tomorrow, I wanted
to make sure I got Tuesday’s workout to you ahead of time.
We will be meeting at the playground entrance of the Parkway on Tuesday, ready to begin
the workout at 5:45pm. This week we are going to
run the short, hard interval workout that was cancelled on April 8th,
which you can find listed below along with our effort guide and a short blurb
on anaerobic capacity. I have also attached two screenshots demonstrating how I
programmed the workout into my Garmin… because it’s the exact same workout from
4/8, you can just re-use it, if you programmed it.
As I mentioned yesterday, I will be there to start you out on the
workout but it’s likely that I will not be able to run it with you. In the
event I can’t run, George has kindly agreed to guide you along the way… and
motivate you to work hard 😉
Tuesday Workout (4.22.25):
Warm up w/dynamic stretches
10 times:
45 sec hard/60 sec easy
2 min recovery (1 minute walking:1 minute easy)
5 times:
1 min hard/90 sec easy
Cooldown
Post-run Group Stretching
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).
About the workout:
- The easy intervals are scheduled as runs in my Garmin, and
therefore you should be easy
jogging them.
If you absolutely need to, you can begin the easy intervals as a walk, but
please try to only walk the first 10-15 seconds. Remember that Tuesday workouts are supposed to
be hard and uncomfortable. Growth does not occur in the comfort zone! - We will walk the first minute of the recovery but will easy jog
the second minute, before starting our next set of repeats. Remember to use
this recovery as a time to sip your water, adjust your posture, stretch, and
regulate your breathing. - Everyone is to circle to the back of the group (or as close as possible) on the easy intervals and recovery.
This not only helps promote inclusion and a team atmosphere but allows me to
check in on everyone. - We will be stretching as a group after the workout. As you finish
your cooldown, please circle up and begin stretching.
COACH CHAT (reboot from 4/8): Quick Overview of Anaerobic Capacity:
The point of this workout (and many of our speed workouts) is to
push your anaerobic threshold by running multiple short, hard efforts with
small periods of rest between. These more intense intervals will help to
enhance your speed and build your anaerobic capacity over time.
What is Anaerobic Capacity
and What is the Benefit?
Anaerobic Capacity is the body’s ability to produce energy without
using oxygen during short durations of high-intensity activities. Unlike
running aerobically (such as our training runs we run at a conversational pace)
which uses oxygen to produce energy for longer durations, running anaerobically
does not use oxygen to produce energy. Instead, anaerobic running relies on the
body to break down carbohydrates (glycogen) stored in muscles to produce
energy. This energy production process creates lactic acid, a byproduct which
can cause muscle fatigue and soreness.
By training your anaerobic capacity, you help your body become
more efficient at handling that lactic acid buildup which will delay muscle
fatigue, allowing you to build up your endurance and push harder for longer
periods of time. Building your endurance will also improve your VO2 max (the
amount of oxygen you use while exercising), allowing you to increase your
cardiac fitness and pace. These improvements will allow you to become a more
efficient athlete.
While training your anaerobic capacity is valuable for improving
speed, power, and increasing your lactate threshold; anaerobic running can be
strenuous and lead to muscle damage. Therefore, it should be done in moderation
(only 20% or less of your
runs should anaerobically) and with proper warmups and cooldowns,
before and after.
LOOKING AHEAD:
Saturday Long Run (4/26): Meet at the playground entrance of the Parkway at 8:00am for the
following distances:
3.5 miles: Mountain
Goat Relay
6 miles: Mountain
Goat full
8.5-9 miles: Shipyard
Half (note this is a slight change from the original training plan)
12 miles: Buffalo Half
Tuesday Workout (4/29): Meet at the
playground entrance of OLP at 5:45pm.
HOH TEAM SHIRTS:
If you ordered a shirt, I am hoping to have them available by Saturday’s
(4/26) training run.
MEET OUR ATHLETE SPOTLIGHTS:
I hope you have enjoyed reading these as much as I have enjoyed writing
them! There are a few questionnaires I’ve sent but have not received responses
for… if you have not
returned yours, please do, so I can get them posted 😊 If you have not received one yet, keep an eye on your inbox as I
am planning to send the last round out later this week.
Please make sure you continue to hydrate tomorrow & Tuesday
and that you are taking in enough carb-rich (with some proteins) calories ahead
of the workout, as these nutrients will help your body sustain the energy
needed to perform your best.
I hope Monday treats you well!
See you on Tuesday (at 5:45pm at OLP)!
Coach Kristen
