HOH LTR (2.14.26) 💘

Happy (almost) Valentine’s Day, HOH!

Roses are red; my toenails are blue.
I’d wake up early to go for a run with you….

Let’s meet in the LMS parking lot (off Hickory St.) at 8:30am for our long training run!
When I last checked, it appeared that the real feel temperature was going to be
in the low-mid 20’s… so another heatwave! Plan for the following mileage this
weekend:

3-4
Miles: Mountain Goat (wk. 1)/low-end building/maintaining
base

5
Miles: high-end building/maintaining base (if you’ve been
running 3-4 miles consistently)

7
Miles: Earth Day Half (wk. 6)*

11-12
Miles: Syracuse Half (wk. 9)*

*As mentioned earlier this week, due
to scheduling and weather issues, we are adjusting the Syracuse** and Earth Day Half** plans, in that we are
swapping this week and next week around. Instead of running your cutback
mileage this week, you’ll be running next week’s mileage. Plan to run your
cutback mileage next week instead.

**If
you have not been consistently building up to this week’s alternate mileage,
then you should run this week’s cutback mileage (5-7 miles, max), instead.
Doing so will help prevent injury.**

You can find routes for 3+, 7, &
12 miles linked with 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 7 and 12 mile loops.

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 7^th St.

7^th (crossing Oswego) to
Alder St.

(L) on Alder to Sargent Ln.

(R) on Sargent (crossing Tulip) as it
turns into 7^th 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 4^th St.

(L) on 4^th (crossing
Tamarack & Tulip) to Alder St.

(R) on Alder to 6^th St.

(L) on 6^th (crossing
Oswego) to Balsam St.

(R) on Balsam up to Hickory St.

(L) down Hickory to 4^th St.

(R) on 4^th to footpath LMS
Complex parking lot

Follow footpath to cars (finish with
~3.5 miles)

7
Mile Route (2.10.26):

https://www.mapmyrun.com/routes/view/6682093691/

https://connect.garmin.com/modern/course/432249092

After completing the 3+ mile route:

Exit parking lot thru bus drive, (R)
on Hickory to 3^rd St.

(L) on 3^rd to Sycamore St.

(R) on Sycamore to 1^st St.

(L) on 1^st to Tulip St.

(L) on Tulip (bathroom stop @ Library)
to 2^nd St.

(L) on 2^nd to Sycamore St.

(L) on Sycamore to 1^st St.

(R) on 1^st to Balsam St.

(R) on Balsam up to Hickory St.

(L) down Hickory to 4^th St.

(L) on 4^th to Bass St.

(R) on Bass to 1^st

(R) on 1^st to Birch St.

(R) on Birch to 6^th

(L) on 6^th to Hickory St.

(R) on Hickory to LMS Complex

HOH
12 Mile Route (2.14.26): (I’m sorry it’s
awful!)

https://www.mapmyrun.com/routes/view/6682103485/

https://connect.garmin.com/modern/course/432254613

After completing the 7 mile route:

Exit parking log through bus drive,
(R) on Hickory to 4^th St.

(L) on 4^th (crossing Oswego
St.) to Alder St.

(L) on Alder follows as it merges (R)
into Springmoor Dr. to Foxmeadow Dr.

(L) on Foxmeadow, loop around back to
Springmoor Dr., back to Alder

(L) on Alder to 6^th St.

(L) on 6^th (cross Tulip
St.) to Tamarack St.

(R) on Tamarack (crossing Oswego St.)
to Brow St. (bathroom stop @ library, if needed)

(L) on Brow to Vine St., (R) on Vine
to Parkway

(L) on Parkway to playground loop,
follow Parkway back to first loop (past Birch)

Loop around back to Birch, (L) up
Birch to 7^th/Balsam St.

(R) on Balsam to 6^th, (R)
on 6^th to Hickory, (R) on Hickory to LMS Complex

A loop around the parking lot should get
you to 12 miles

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).

v  As always,
remember to run against traffic (on the left side of the road), moving into
single file when traffic passes.

LOOKING
AHEAD:

Tuesday (2/17): Meet
in the LMS complex parking lot (off Hickory St.) at 5:45pm for our workout.

Saturday (2/21): Location TBD at 8:30am for our long
training run

You
know the drill, even though the day is half over, 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. Also stay on top of your hydration today!

I cannot wait to see you tomorrow in the LMS parking lot at 8:30 for our runs!

Have a fantastical afternoon!

Coach Kristen