Tuesday Workout (4.29.25)
Hey everyone!
I hope you had a great weekend! Congratulations to those who ran
races this weekend!
We will be meeting at the playground entrance of the
Parkway tomorrow, ready to begin the workout at 5:45pm.
With the warmer weather finally making an appearance, it is likely the Parkway
(and the parking lots) will be busier, so please be mindful of your surroundings.
I have included two workouts below and attached screenshots
of how I programmed them into Garmin. Those of you running Mountain Goat or the
Independence Run in Philly, will have a 40ish minute taper workout while the
rest of you will have a 45ish minute speed interval workout.
FOR THOSE
OF YOU NOT TAPERING:
You can find 3 screenshots of how I programmed your workout
attached, along with the effort guide as a reference. This week, we will begin
including tempo efforts into the mix as we work to focus on shifting between hard,
moderately hard, tempo efforts, with small breaks of easy efforts in between.
Keep in mind that you should be paying attention to how the
intervals feel (NOT the pace on your watch)
during your run. When reviewing your stats after the workout,
you should be able to see a clear definition between each effort.
Tuesday
Workout (4.29.25):
Warmup (with dynamics)
1 min moderate
2 times:
2 min hard/2 min easy jog
2 times:
3 min moderately hard/2 min easy jog
1 time:
4 min tempo/3 min easy jog
2 times:
3 min moderately hard/2 min easy jog
2 times:
2 min hard/2 min easy jog
10 min cooldown
Post-run stretching as a group
About the
Workout:
- This workout is designed for you to run the “working” intervals
and easy jog the easy/recovery intervals. - Even though the easy intervals are scheduled in my Garmin as
recoveries, you should be easy jogging them and NOT walking
them. If you absolutely need to, you can walk the first 10-15 seconds of the
recoveries, but please try to begin easy jogging them pretty quickly. - We will likely spread out on the hard, moderately hard, and tempo
intervals, so please circle up and regroup on the easy intervals. While
regrouping, use this time to sip your water while resetting your breathing and
form/perform posture checks. - Remember that these efforts are relevant to you and how you’re
feeling. They can and will change from run to run and are dependent on many
factors including weather, clothing, energy levels, or how you’ve eaten and
hydrated in the last 48 hours…. and that is completely okay! Do not get hung up
on the numbers… your body does not know numbers, it knows feel… the numbers will
come on their own. - We will be
stretching as a group after the workout. As you finish your cooldown, please circle up and begin
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).
If you
were going to rate your tempo effort on a scale from 1-10 (10 being the
hardest), it would be a 6 or 7. These runs are meant to be short, with a
sustainable effort that can be maintained for about an hour.
FOR THOSE
OF YOU TAPERING:
You can find 1 screenshot of the taper workout below.
Tuesday
Taper Workout (4.29.25):
Warmup (w/dynamic stretches)
2 times:
15 min easy run
10 strides:
20 seconds hard/40 seconds easy
Cooldown
Group post-run stretching
About the
Workout:
You will warm up with the group before running your 30 minutes easy
run (15 minutes out, 15 minutes back). Towards the end of the 30 minutes, you
will regroup to run the strides together (regrouping on the 40 second easy
intervals).
COACH
CHAT: Strides:
Let’s talk
about strides…
Strides are short, quick spurts of running where you gradually
increase your speed with a recovery between each acceleration. These short
accelerations are not all out sprints, instead you should gradually work your
way up to a hard effort before decreasing back to your recovery (you actually
spend more time getting to that hard effort than you spend at that effort).
Why do we
run strides? What's the benefit?
Strides aren't always run during taper runs. They are a great way
to warm up before a hard race and they are good to incorporate into a speed
workout. By adding them into speed work, they help improve running speed by
giving you practice at running faster for shorter time periods. They also help
strengthen leg muscles and combat muscle loss from aging.
Strides promote running economy (making you a more efficient
runner), with a focus on turnover and form. They prepare you for faster speeds
and make your legs feel good, or less tired. We do these at the end of a hard
training cycle as part of a taper run, to mimic the final portion of a race.
Basically, reminding our bodies how to work quickly and efficiently when tired.
Strides also allow you to focus on your running form. Running
those faster paces for shorter bursts of time allows you to practice driving
with your knees, pumping your arms, and focusing on your foot placement when
you land. Similar to running hill repeats, strides are really good for you and
make you a stronger athlete!!
LOOKING
AHEAD:
Saturday
Long Run (5/3): Meet at the
playground entrance of the Parkway at 8:00am for the following distances:
15-20 minute
walk or easy jog: Mountain Goat Relay
30-minute
walk or 20-minute easy jog: Mountain Goat full
9-10 miles: Shipyard*
and Buffalo Half
Tuesday
Workout (5/6): Meet at the
playground entrance of OLP at 5:45pm. If you raced (Goat or Independence), you
can either run a recovery workout or the planned workout with the group, it’s
all dependent on how you feel.
HOH TEAM
SHIRTS:
If you ordered a shirt, I will have them with me Tomorrow. They
are $20 each (cash or Venmo, is fine).
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 😊
With the weather warming up, it’s important that you stay on top
of your hydration, especially ahead of a run, so please make sure you are sipping
water today and tomorrow. It would also be a good idea to begin carrying
water with you during our workouts (and training runs!) to help replenish
fluids lost while sweating.
I hope you have a great afternoon (and day tomorrow).
I cannot wait to see you all tomorrow at 5:45 for our workout!
Stay hydrated and fueled, friends!
Coach Kristen
NOT TAPERING:
TAPERING:
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