Tuesday Workout (5.27.25
Howdy!
Happy Memorial Day!
I hope you are all enjoying today’s weather! CONGRATULATIONS to Kate who set the
Buffalo Half Marathon course on fire yesterday, finishing in 2:01!!
Kate, we are excited to hear about your race!! And, CONGRATULATIONS to Dan who ran the Veteran’s
Memorial Day 5k in Camillus this morning; finishing with a sub-30 time!! Amazing
job, team!!
We will be meeting at the playground entrance of the Parkway tomorrow, ready to get started
at 5:45pm. The weather looks like it’s going to be
nice (say it ain’t so!), so plan for the Parkway to be a little busy. You
should also be drinking water today, and staying on top of your hydration
tomorrow, as well!
You can find tomorrow’s Broken-10 workout and our effort guide
below, along with a screenshot of how I programmed the workout in my Garmin watch.
Kate, while you can run the workout if you’d like, I’d recommend re-running
last week’s taper workout as a recovery run. Let me know if you’d like me to
resend it to you 😊
*Please bring water/hydration to carry with you during
the workout!
Tuesday Workout (5.27.25):
Warmup (with dynamics)
1 min moderate
4x:
4 min tempo
2 min easy
2 min moderately hard
2 min recovery (walking)
Cooldown
Group post-run stretching
We are continuing to practice feeling tempo paces by pairing it
with moderately hard efforts, while also working to stay consistent across each
effort. Therefore, this workout was designed for you to run the tempo, easy,
and moderately hard intervals (continuously) with little to no break
until you reach the recovery (walking) interval. We will group back up on the easy
intervals (continuing to jog) and on the walking recoveries.
Given how warm it’s going to be (in comparison to what we’ve been
running in), I want you to only focus on how the efforts feel and not focus on the
numbers on your watch. As you know, the warmer temperatures
can impact your running performance and make the workout feel tougher than it
may feel in cooler temperatures. So, while it is a workout and it should feel
challenging, you also need to listen to your body… if you feel that you’re
pushing too hard, then ease up on your efforts.
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
(5/31): Meet at
8am, planning for the following distances:
3-4 miles: base
building/maintenance/Buffalo Half
6 miles: Shipyard
Half
*If you
need/want alternate mileage, please let me know
Tuesday (6/3): Meet at
the playground entrance of OLP at 5:45pm for our workout.
Since this will be a shorter workout as some will be tapering for
Shipyard Half and others are still recovering from Buffalo, who wants to go out
for ice cream after?! We’ll celebrate everyone’s hard work over the last
few months and celebrate Global Running Day!
Mini Clinic:
For those interested, I will hold a mini clinic on intra and post
run nutrition/fueling after our run next Saturday (5/31). I’ll have different
kinds of fueling options to sample. In the meantime, think about your current
fueling plan and how it’s working (or not working) for you.
NO GROUP RUN ON
SATURDAY, JUNE 7TH:
I will be out of town for Shipyard Half (with Courtney, George,
Matt, Kim, and John) so we will not officially meet as a group for our long
training run. This does not mean that you get to skip out of our run… especially
if you’re running Sackets! Buddy up and get your miles in.
LOCATION CHANGE ON
TUESDAY, JUNE 10th:
Tuesday, June 10th is the Workforce run (in Liverpool)
so we will need to change our meeting location. I will let you know next week
where we will meet instead.
RUN FOR JEFF:
The Run for Jeff (5k & 10k, run/walk/ruck) is on Saturday June
14. Since so many of us have signed up for it, we will not meet as a group. If
you have not signed up, I highly recommend doing this one! It not only benefits
a great cause but offers a nice, challenging course and some nice swag. https://runsignup.com/Race/NY/Syracuse/RunForJeff
Fall Training plans
will be available soon!
MCM 20-week plan begins the weekend of June 7
Sacket’s 12-week plan begins the weekend of June 14
Please make sure you are hydrating today and tomorrow along with
taking in the appropriate amounts of carb and protein happy calories ahead of
tomorrow’s workout.
Have an amazing day and I cannot wait to see you all tomorrow!
Coach Kristen