Tuesday Workout (5.6.25)
Happy
Monday!!
I hope you all had a great weekend! If you raced, I hope you are hydrating,
moving around a little, and enjoying your total badassery! Congratulations to all of you- you really did an amazing
job yesterday!! I hope you are all proud of yourselves, because I am proud
of you and all your hard work and dedication to yourself!!
We will be meeting at the Parkway tomorrow, ready to
begin our workout at 5:45pm. I’ve checked the weather a few
times and it appears that there is a chance of rain, but I think we will be
fine to meet anyway.
We will be doing the same mixed efforts workout tomorrow that was
scheduled for last week. If you raced this weekend,
you can either do the workout (if you’re feeling up to it) or opt for an easy 30-40
minute recovery run.
You can find 3 screenshots attached of how I programmed the
workout, along with the effort guide as a reference. As I mentioned last 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 (5.6.25):
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 running 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.
LOOKING AHEAD:
Saturday Long Run (5/10): Unfortunately,
I have to work and won’t be able to meet the group. This
does not mean you can skip your runs!! Buddy up and plan for the following
distances:
Mountain Goat
Relay: 2.5-3 recovery miles
Mountain Goat
Full:
3-4 recovery miles
Buffalo Half: 8 miles (at
race pace)
Shipyard
Half:
10 miles*
*If you raced over the weekend, you should plan a 6 mile cutback
Tuesday (5/13): Meet at the
playground entrance of OLP at 5:45pm for our workout.
HOH TEAM SHIRTS:
If you ordered one, they are ready ($20. each)- I have them in my
car.
MEET OUR ATHLETE SPOTLIGHTS:
If you have not returned yours, please do, so I can
get them posted 😊 I’m still
working on sending the last few out but will do so soon!! Fill ‘em out and send
‘em back!
Please make sure you are staying on top of your water intake/staying
hydrated and continuing to feed your body!
I’m super excited to see you all tomorrow evening for our workout!
Coach Kristen
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