HOH LTR (1.31.26)
Haaaaappy Friday!
I hope you all are staying warm… I
have checked a few weather apps and it appears that the real feel tomorrow morning
is going to be around 5
degrees (with a slight increase) at the beginning of our run… is it sad
that I saw that and instantly thought how warm it should feel?
While I know it’s going to be a small
(if anyone) group tomorrow, but I am planning to be at the LMS Complex at 8:30 tomorrow morning for
my long training run.
I have prepared routes for the
following distances:
3+ miles: low-end building/maintaining base (and
those who have not been running consistently)
6 miles: Earth Day Half and high-end build/maintaining base (and those
who have been running 3-4 miles consistently)
Syracuse Half: you
have 8-9 miles this weekend and can tack your additional mileage onto the
6-mile route.
You can find links to the routes and
turn-by-turn directions below. The 3+ mile route is originally from 1.17.26
which takes us to our cars to fuel up or shed layers before heading out on the
6-mile loop.
3
Mile Route (from 1.17.26):
https://www.mapmyrun.com/routes/view/6672783971/
https://connect.garmin.com/modern/course/427224738
Exit the parking lot, crossing Hickory
St to 7th St.
7th (crossing Oswego) to
Alder St.
(L) on Alder to Sargent Ln.
(R) on Sargent (crossing Tulip) as it
turns into 7th St. to Memphis St.
(R) on Memphis to Tamarack St.
(L) on Tamarack to Hazel St.
(L) on Hazel to Cypress St.
(L) on Cypress to 4th St.
(L) on 4th (crossing
Tamarack & Tulip) to Alder St.
(R) on Alder to 6th St.
(L) on 6th (crossing
Oswego) to Balsam St.
(R) on Balsam up to Hickory St.
(L) down Hickory to 4th St.
(R) on 4th to footpath LMS
Complex parking lot
Follow footpath to cars (finish with
~3.5 miles)
6
Mile Route (1.31.26):
https://www.mapmyrun.com/routes/view/6676897733/
https://connect.garmin.com/modern/course/429502420
After completing the 3+ mile route:
Exit parking lot, (R) on Hickory to 3rd
St.
(L) on 3rd to Sycamore St.
(R) on Sycamore to 1st St.
(R) on 1st to Balsam St.
(R) on Balsam to 6th St.
(R) on 6th (crossing Owego
& Tulip) to Tamarack St.
(R) on Tamarack to 5th St.
(R) on 5th (crossing Tulip
& Oswego) to Birch St.
(R) on Birch to 6th St.
(L) on 6th to Hickory St.
(R) on Hickory to LMS Complex
Things to Keep in Mind:
v Your long training runs should be completed at an easy, conversational pace. Doing so helps
increase your aerobic capacity by strengthening your cardiopulmonary (heart
& lungs) system.
v 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.
v Plan
to carry hydration during your run (especially if you are running more than 3-4
miles).
Whether you’re running with the group or
on your own, please be mindful of your footing and of traffic.
LOOKING AHEAD:
Tuesday (2/3): Meet in the LMS complex parking lot (off Hickory St.)
at 5:45pm for our
workout.
Saturday (2/7): Meet in the LMS complex parking lot (off Hickory St.)
at 8:30am for our
long training run (planning for 3-4, 7, & 10-11 miles)
Please
make sure you are consistently consuming the appropriate amounts of nutrients
rich in carbohydrates and proteins, essential to support your
training goals and sustain your energy levels while running and hydrating today and
tomorrow.
Have a wonderful afternoon and maybe I
will see you tomorrow morning in the LMS parking lot by 8:30am.
Coach Kristen
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