Tuesday Workout (6.3.25)
Happy
Monday, friends!
I hope you all had a great weekend and are ready for another week!
Thank you to those of you who were able to join me Saturday
morning for our post-run discussion on nutrition and fueling. Whether it was
new information or a refresh of things you already knew, I hope you were able
to pull something from the information I shared to help you as you train. I had
mentioned a blog post I had written about fueling. That post can be found on
the website, linked below. https://headoverheelstraining.com/intra-run-fueling-what-to-eat-when-to-eat-and-why-it-matters-for-runners/
Over the next few weeks, I’ll begin sharing other posts with (hopefully)
helpful information here as well. I’ll be sure to let you know as I post them.
As always, please let me know if I can answer any questions.
We will be meeting at the playground entrance of the Parkway tomorrow, ready to get started at 5:45pm.
It’s going to be warm, with a real-feel around 80 degrees at the
beginning of our workout. This means the Parkway (and parking lot) will be
busy! This also means you need to be diligent about your hydration today and
tomorrow!
After the workout, we are
heading across the street for ice cream to celebrate Global Running Day and everyone’s
hard work over the last few weeks!
I have included two sets of workouts below and attached
screenshots of how I programmed them in my Garmin. If you are running the Shipyard
Half this weekend, you will run a 40ish minute taper workout while the rest of
you will run an interval workout. Both workouts will end with 10 sets of
strides- ideally, I’d like everyone to meet up to do the strides together…
we’ll see how that works out 😊
*Please bring water/hydration to carry with you
during the workout!
FOR THOSE OF YOU NOT
TAPERING:
You will run a mixed-tempo workout that focuses on feeling the
differences between moderate, tempo, moderately hard, and hard efforts. You can
find the workout and our effort guide below, along with 2 screenshots of how I
programmed this week’s workout into my Garmin watch.
Tuesday Workout (6.3.25)
Warmup w/dynamic exercises
3 times:
2 min. moderate
2 min. moderately hard
1 min. hard
3 min tempo
2 min. recovery (walking)
10 strides:
20 seconds hard/40 seconds easy
Cooldown
Group post-run stretching
Ice cream as a group!
About the Workout:
Since we are still adjusting and acclimating to the warmer
weather, it’s important that you are focusing on how the efforts feel and not 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 might 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.
This workout is designed for you to continue feeling the
difference between effort-based paces so plan to run the moderate, tempo, moderately
hard, and hard efforts while re-grouping and walking the recovery intervals.
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).
FOR THOSE OF YOU RUNNING SHIPYARD
HALF:
You can find 1 screenshot of your taper workout:
Tuesday Taper Workout (6.3.25):
Warmup (w/dynamic stretches)
2 times:
15 min easy run
10 strides:
20 seconds hard/40 seconds easy
Cooldown
Group post-run stretching
Ice cream as a group!
Remember that those 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 up to a hard effort before decreasing to your recovery.
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, as a way 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 (6/7): No official meet-up as George, Kim, Courtney,
Matt, John and I will be in Maine running the Shipyard Half Marathon! This does
not mean you get to skip-out on your weekend training runs! Unless you’re
running a race such as Paige’s or are training for something specific, you
should plan for 3-5 miles 😊
Tuesday (6/10): Due to the Workforce Run (in Liverpool), we
will need to change our meeting location. We will probably meet at American
High (800 4th St., Liverpool).
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
Please make sure you are hydrating today and tomorrow and
taking in enough calories to sustain your energy for tomorrow’s run.
Have a great afternoon!
Coach Kristen
TAPER WORKOUT:
