Tuesday Workout (9.2.25)
Happy
Labor Day!
I hope you had a nice weekend and have been able to enjoy the last
bits of summer as we come to its unofficial end. Hopefully, we’re able to squeeze
out a few more days of nice weather. If you are heading back to school this
week, I hope you have a great year!
Before we get too far into the email, I wanted to remind you all
that after the workout tomorrow, some of us are planning to head over to
Cobblestone to celebrate everyone’s hard work put in over the
summer. If you’re able, please join us!
We will meet at the playground entrance of the Parkway tomorrow, ready to get started
at 5:45pm. I have included two sets of workouts
below and attached screenshots of how I programmed them in my Garmin. If you
are running the Sackets Harbor Half this weekend, you will run a 40ish minute
taper workout while everyone else runs 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 remember to carry your water/hydration 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 (9.2.25)
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
About the Workout:
We spend a lot of time running these various effort-based paces
and this workout is no different! This one is designed to mix those efforts up
a little- instead of running them in succession from easiest to hardest (or
vice versa), you’re going to jump around in them a little bit. It’s a good test
to see if you can really run the different efforts. Plan to run the moderate,
tempo, moderately hard, and hard efforts while re-grouping and walking the
recovery intervals. I would really like you to ignore your watch and see if you
can feel the difference during the workout. check your stats at the end and see
if you can see what you were feeling during the workout.
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 SACKETS HALF:
You can find 1 screenshot of your taper workout:
Tuesday Taper
Workout (9.2.25):
Warmup (w/dynamic stretches)
30 min easy-moderate run
10 strides:
20 seconds hard/40 seconds easy
Cooldown
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 (9/6): There will be no official group meeting due to the Sackets
Harbor Half Marathon taking place on Sunday!! If you are not running Sackets,
you can plan for the following mileage:
Low-end
Base Building/Maintenance: 3 miles
High-end
Base Building/Maintenance: 5-6 miles
MCM: 12-13
miles
Tuesday (9/9): Meet at the playground entrance of OLP, ready to get started at
5:45pm. Those racing Sackets can either run an easy recovery run or do the
workout with everyone else.
Please make sure you are hydrating this afternoon and throughout
the day tomorrow. You should also be diligent on feeding your body the appropriate
amounts of nutrients to help your body sustain its energy levels during the
workout.
Please enjoy the rest of your day and Good Luck to all you heading
back to school tomorrow!!
I’m so excited to see you tomorrow for our workout!
Coach Kristen
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