HOH Saturday LTR (2.28.26)
Hellooo Runners!!
I hope you’ve had a fantastic week! How
great is it to see the sun today?! Looks like Mother Nature is giving us a
break tomorrow with another lovely morning for a run!
We’ll be meeting in the LMS parking lot at
8:30 tomorrow
morning for our weekly long training runs, planning for the following distances:
3 Miles: low-end base/maintenance
5 Miles: Mountain Goat/ high-end
base/maintenance (only if you’ve been running 3-4 miles
consistently)
9 Miles: Earth Day Half (Syracuse Half if you
have not been running your mileage consistently)
11 Miles: Syracuse Half
Links to route maps and turn-by-turn
directions for each of these routes can be found below. Take note that the 3
and 5 mile routes are those from last week (2.21.26)- the 9 and 11 mile routes
will piggyback off these. There are also bathroom stops (at the library) scheduled
into the 5 and 11 mile 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 6th
(R) on 6th (cross Oswego
& Tulip) to Tamarack
(R) on Tamarack to Memphis
(L) on Memphis to 7th
(L) on 7th (crossing Tulip)
as it turns into Sargent to Alder
(L) on Alder to 4th
(R) on 4th (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 4th
(L) on 4th to Hickory
(R) on Hickory to 3rd
(L) on 3rd to Sycamore
(R) on Sycamore to 2nd
(L) on 2nd to Tulip
(R) on Tulip (bathroom @ library, if
needed) to 1st
(R) on 1st to Birch
(R) on Birch to 6th
(L) on 6th to Hickory
(R) on Hickory to LMS entrance
(L) into LMS parking lot
9 Mile Route (2.28.26):
https://www.mapmyrun.com/routes/view/6687021688/
https://connect.garmin.com/modern/course/435080937
After completing the 5 mile route:
Parking lot to Hickory
(L) on Hickory to 7th
(R) on 7th to Birch
(R) on Birch to 5th
(L) on 5th (crossing Oswego
& Tulip) to Tamarack
(R) on Tamarack to 4th
(L) on 4th 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 3rd to
Birch
(R) on Birch to intersection of 7th
& Balsam
(R) on 7th to Oswego
(L) up Oswego to Meyers
(L) on Meyers (cross 370) staying on
Meyers as it loops into Sun Harbor
(L) on Sun Harbor, following back out
to 370
(R) on 370 to entrance of LMS Complex
(L) into LMS Complex to parking lot
11 Mile Route (2.28.26):
https://www.mapmyrun.com/routes/view/6687032142/
https://connect.garmin.com/modern/course/435083254
After completing 9 mile route:
Bus drive to Hickory
(R) on Hickory to 4th
(L) on 4th to Balsam
(R) on Balsam to 2nd
(L) on 2nd to Tulip
(R) on Tulip (bathroom @ library, if
needed) to Brow
(R) on Brow to Sycamore
(R) on Sycamore to 1st
(L) on 1st to Birch
(R) on Birch to 2nd
(L) on 2nd to LMS Complex
(R) into LMS Complex to parking lot
Whether you run with the group or on
your own, keep your long training runs at an easy,
conversational effort– you should be able to easily
hold a conversation (or sing a song) while running. Doing so allows you
to increase your aerobic capacity (the amount of oxygen your body can utilize during
intense or prolonged exercise).
Your long training runs aren’t only
for training your body on how to handle these distances and the stress it puts
on your body, but also on how to fuel your body while running these longer
miles. For this reason, you should plan to carry more
than enough hydration and 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 fueling 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.
LOOKING AHEAD:
Tuesday (3/3): Location TBD (will be in Liverpool) at 5:45pm for our workout.
Saturday (3/7): Due to Tipp
Hill’s 4-Miler, there is NO OFFICIAL
GROUP LONG RUN. Let’s plan to meet up and get a group photo before
the race of us all decked out in our green!
Keep up on your hydration today, and I’ll
see you tomorrow morning for our easy, conversational long training runs!
Coach Kristen
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