HOH LTR (2.21.26)

Hey, hey Runners!

We will meet in the LMS parking lot at 8:30am for our long
training run. At last look, it seemed with real feel temp will be in the low
20’s with some wind gusts. While you hydrate and enjoy your carbs (& some
proteins, too!), plan for the following mileage this weekend:

4-5
Miles: Mountain
Goat/Earth Day Half (cutback)*/building/maintenance (to prevent injury, if you
have not been running consistently, then stick to the lower end of this range!)

6-7
Miles: Syracuse
Half cutback*

*As previously mentioned last week,
due to scheduling issues, we are adjusting the mileage for Syracuse and Earth Day Half plans, in
that we are swapping last week’s mileage with this week’s- thus we are running
last week’s cutback mileage, this week.

You can find routes for 3, 5, and 7 miles
linked with turn-by-turn directions, below. As usual, these routes will
piggyback off one another, looping back to our cars between routes.

3
Mile Route (2.21.26):

https://www.mapmyrun.com/routes/view/6684584680/

https://connect.garmin.com/modern/course/433531601

From LMS parking lot, follow bus drive
to Hickory

(L) on Hickory to 6^th

(R) on 6^th (cross Oswego
& Tulip) to Tamarack

(R) on Tamarack to Memphis

(L) on Memphis to 7^th

(L) on 7^th (crossing Tulip)
as it turns into Sargent to Alder

(L) on Alder to 4^th

(R) on 4^th (crossing Oswego)
to Bass

(R) on Bass to Balsam

(L) on Balsam up to Hickory

(L) down Hickory to bus drive, back to
parking lot

5
Mile Route (2.21.26):

https://www.mapmyrun.com/routes/view/6684589265/

https://connect.garmin.com/modern/course/433533960

After completing the 3 mile route:

Parking lot to footpath to 4^th

(L) on 4^th to Hickory

(R) on Hickory to 3^rd

(L) on 3^rd to Sycamore

(R) on Sycamore to 2^nd

(L) on 2^nd to Tulip

(R) on Tulip (bathroom @ library, if
needed) to 1^st

(R) on 1^st to Birch

(R) on Birch to 6^th

(L) on 6^th to Hickory

(R) on Hickory to LMS entrance

(L) into LMS parking lot

7.5
Mile Route (2.21.26):

https://www.mapmyrun.com/routes/view/6684594081/

https://connect.garmin.com/modern/course/433536607

After completing the 5 mile route:

Parking lot to Hickory

(L) on Hickory to 7^th

(R) on 7^th to Birch

(R) on Birch to 5^th

(L) on 5^th (crossing Oswego
& Tulip) to Tamarack

(R) on Tamarack to 4^th

(L) on 4^th as it merges into
Cypress

(R) on Cypress to Hazel

(R) on Hazel to Tamarack

(L) on Tamarack to Tulip/Oswego
intersection

(R) on Oswego to 3^rd

3^rd to Hickory

(R) on Hickory to 4^th

(L) on 4^th to footpath to
LMS parking lot

Things
to Think About:

ü  You
should keep your long training runs at an easy, conversational effort as this will increase your aerobic
capacity by strengthening your cardiopulmonary (heart & lungs) system.

ü  Always
plan to carry more than
enough hydration
(water with electrolytes is a good idea, especially if you’re running for an
extended period) and intra-run nutrition to fuel your body for the entire run. Remember
that your muscles need that additional fuel to replenish its energy stores and
keep you moving and feeling good during (and after) your run.

A good rule of thumb is to refuel every 40-45 minutes (roughly
every 3.5- 4 miles)
during your run. This can of course vary 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 (2/24): Meet
in the LMS complex parking lot (off Hickory St.) at 5:45pm for our workout.

Saturday (2/28): Meet in the LMS complex parking lot
(off Hickory St.) at 8:30am for
our long training run

Please make sure you are hydrating and
taking in the appropriate amounts of nutrition to sustain your energy levels
during exercise.

Enjoy the rest of your afternoon, and
I’ll see ya tomorrow!

Coach Kristen