HOH Saturday LTR (1.10.26)
Hello and Happy Friday!
Here’s hoping your week has gone well…
thankfully, we are just a few hours away from the weekend!
It seems the weather may be on our
side (at least for tomorrow morning) so we’re going to take advantage of the hopefully
clear roads and shoulders and meet at the canal entrance of North
Burdick Street at 8:30 tomorrow morning for our long training runs.
I have prepared routes for the
following distances:
3 miles: low-end building/maintaining base (and those who have
not been running consistently)
5 miles: high-end build/maintaining base (and
those who have been running 3-4 miles consistently)
8 miles: Syracuse Half (and those who have been increasing
mileage consistently)
You can find links to the routes and
turn-by-turn directions below. In order to keep the group together as much as
possible, these routes piggyback off of each other which also allows those
running longer distances the opportunity to drop layers or refill water back at
the cars.
3 Mile Route (from 12.27.25):
https://www.mapmyrun.com/routes/view/6665639229/
https://connect.garmin.com/modern/course/423702927
(L) on North Burdick to Taylor Rd.
(L) on Taylor to Bowman Rd.
(L) on Bowan to Lampglow Ln
(L) on Lampglow to Stonykill Dr.
(L) on Stonykill to Roumare Rd
(R) on Roumare to Lampglow
(L) on Lampglow to Bowman
(L) on Bowman to North Burdick
(R) on North Burdick to parking lot
5 Mile Route (from 12.27.25):
https://www.mapmyrun.com/routes/view/6665639229/
https://connect.garmin.com/modern/course/423705171
After completing the 3-mile route:
(L) on North Burdick to Salmonsen Dr.
(L) on Salmonsen to Coventry Dr.
(L) on Coventry to Bowman Rd.
(L) on Bowman to North Burdick**
(R) on North Burdick to parking lot
** those continuing onto the 8 mile route will turn
left here instead of right back to the parking lot**
8 Mile Route (1.10.26):
https://www.mapmyrun.com/routes/view/6670503542/
https://connect.garmin.com/modern/course/426262293
Follow 5-mile route to North Burdick
(L) on North Burdick to Magic Way
(R) on Magic Way to Mountain Lane Dr.
(L) on Mountain Lane as it merges (R)
into Snowball Run
(R) on Snowball Run as it loops into
Spring Mountain Dr.
(L) on Spring Mountain to Leafcrest
Lane
(L) on Leafcrest to Magic Way
(L) on Magic Way to North Burdick
(L) on North Burdick to Summerhaven
North
(L) on Summerhaven to run the Erie
Village back to North Burdick
(L) on North Burdick to parking lot**
**This will give us just shy of 8
miles so we can either find a quarter of a mile within the route, or we can do
a short out and back on the canal (pending its condition)**
Things to Keep in Mind:
Some of the roads we will be running on will be new (to us) and will have
narrow shoulders and one or two short blind spots so let’s stay safe and alert:
o Remember
to run on the left side of the road, against traffic
o Run in
single file in areas with narrow shoulders and/or areas with tough visibility
(if you can’t see oncoming traffic, they probably can’t see you)
o Also
be mindful of your hydration today and the nutrients you are putting into your
body…. If you want to feel and perform your best, you should focus on intaking good
carbs and proteins.
o
You should plan on carrying hydration with you during your
run (especially if you are running more than 3 miles).
o
You should carry more than enough intra-run nutrition
to fuel your body for the entire run. Your muscles need
that additional fuel to replenish its energy stores and keep you moving during
your run!
A good
rule of thumb is to refuel every 40-45 minutes (roughly every 3.5- 4 miles)
during your run. This of course varies from person to person, based on pace and
energy use. Whatever your nutrition schedule is, you do not want to go too long
before fueling. Once you feel like you need to take more nutrition, it is
probably too late, and you’ll spend the rest of your run trying to “catch
up” on your nutrition. The goal is to not feel icky (or starving) at the end of your run.
LOOKING AHEAD:
Tuesday (1/13): Location TBD (we will either be at OLP or LMS) at 5:45pm for
our workout.
Saturday (1/17): Meet in the LMS complex parking lot (off Hickory St.) at 8:30am for
our long training run (planning for 3-6 miles)
Have a great afternoon and don’t get
blown away out there!
I cannot wait to see you tomorrow morning
at 8:30.
Coach Kristen
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