HOH Saturday LTR (4.4.26)
Oh hey, Team!
Happy Good Friday, and Hoppy Easter! It’s
been a hot sec since I’ve sent a Friday email, so I thought maybe I’d get back
on it!
With the real feel temps in the
mid-40s and barely a breeze, it looks like tomorrow is going to be a beautiful
day to get a run in! We’ll meet in the LMS Complex parking lot (off
Hickory St. in Liverpool) at 8:30am for our long training run. I have planned
routes for the following distances:
3 miles: low end
base/maintenance building
6 miles: Mountain Goat
(cutback)/high end base/maintenance
8 miles: Earth Day Half
If you are looking for alternate mileage,
let me know and I’ll look to see where we can add/remove mileage for you.
As usual, these routes will piggy-back
off one another, looping back to our cars in between, allowing you to shed or
add clothing or refill your hydration. You can find links to this week’s routes
along with turn-by-turn directions below (note that the 3 & 6 mile routes
are originally from 3.14.26). There are two links for each route; the first
linking to Map My Run (where I create the routes) and the second to Garmin
Connect. In the event your Garmin watch is capable, you should be able to use
the second link to download the route to your watch for navigation. If you do
not know how to do this and would like help, let me know.
3 Mile Route (3.14.26):
https://www.mapmyrun.com/routes/view/6692513217/
https://connect.garmin.com/modern/course/438512620
From the parking lot, follow bus drive
to Hickory
(R) on Hickory to 4th
(L) on 4th (crossing
Oswego, Tulip, Vine) to Cypress
(R) on Cypress to Hazel
(R) on Hazel (crossing Vine) to
Tamarack
(R) on Tamarack to 6th
(L) on 6th to Melvin
(R) on Melvin to 7th
(R) on 7th to Memphis
(R) on Memphis (crossing Tamarack) to
5th
(R) on 5th (crossing Tulip
& Oswego) to Birch
(R) on Birch to 7th
(L) on 7th to Hickory
(L) on Hickory into LMS Complex
parking lot
6 Mile Route (3.14.26):
https://www.mapmyrun.com/routes/view/6692531922/
https://connect.garmin.com/modern/course/438524172
After completing the 3 mile route:
From parking lot follow sidewalk to
main entrance on 2nd/370
(L) on 2nd to Outlook
(L) on Outlook to 4th
(R) on 4th Hickory
(R) on Hickory to 3rd
(L) on 3rd to Sycamore
(R) on Sycamore to 2nd
(L) o 2nd to Tulip
(L) on Tulip (crossing Oswego) to
Tamarack
(R) on Tamarack to Memphis to 7th
(L) on 7th to Melvin
(L) on Melvin to 6th
(R) on 6th (crossing Tulip)
to Adler
(R) on Adler to 7th
(L) on 7th (crossing
Oswego) to Balsam
(L) on Balsam to 6th
(R) on 6th to Hickory
(L) on Hickory to bus drive
(R) on bus drive to parking lot
8 Mile Route (4.4.26):
https://www.mapmyrun.com/routes/view/6701340097/
https://connect.garmin.com/modern/course/444654957
After completing the 6 mile route:
Follow bus loop to Hickory
(R) on Hickory to Balsam
(L) on Balsam to 6th
(R) on 6th to Oswego
(L) on Oswego to Meyers
(L) on Meyers to 370/2nd
(L) on 370/2nd to Outlook
(L) on Outlook to 4th
(L) on 4th to footpath into
LMS Complex
Whether you’re planning to run with
the group or on your own, keep in mind that the purpose of including long
training runs in your schedule is to increase your aerobic capacity by improving your
cardiovascular and muscular endurance while building mental stamina. You should be running
them at an easy, conversational effort!
Because we will be running on open
roads, everyone must be mindful of traffic; always run on (or move to) the left side of the road
and move into single file as cars approach. It is also kind to announce traffic,
whether from behind or oncoming.
Please make sure you are appropriately
hydrated and fueled for tomorrow’s run. You should also bring more than enough water/hydration
and intra-run fuel to sustain your energy levels for your entire run.
Did you know that on the
average, runners burn roughly 90-110 calories per mile when running?
If you are not adequately fueling your
body before, during and after your runs, thus consistently training in a calorie
deficit, your body will begin breaking down muscle tissue for energy (after
burning through the glycogen your muscles store for energy) which will slow
your recovery, weaken your performance, and increase your risk of injury.
This is why it is important to feed
your body calories rich in carbohydrates (your primary fuel source), protein (replenishes
muscle breakdown), and fat (support vitamin storage and hormone production).
On days you run (especially when you
increase your mileage and/or intensity), you should aim for roughly 5-7 grams
of carbs per kilogram (~.45 pound) of body weight and approximately 0.7 -1
gram of protein per pound of body weight.
On rest days your need will decrease to
roughly 3-5 grams of carbs per kilogram of body weight and .05-.07 grams of
protein per pound of body weight. Your fat intake should remain around 0.5 grams per pound
of bodyweight regardless of if it’s a run or rest day.
Did you know the average person sweats
between 0.8 and 1.4 liters per hour of intense exercise?
Good hydration helps prevent cramping,
regulating your body temperature, and absorbing important vitamins &
minerals your body needs, making hydration equally important as properly fueling
your body.
While your needs will vary based on
multiple factors, a good daily baseline to follow is to drink half of your body weight
(per pound) in ounces. For runs over an hour, it is recommended to consume 6-8
ounces of fluid (preferably with electrolytes) every 20 minutes. Taking small
sips (instead of big gulps) throughout your run will help replace what is lost
via sweat (or your tears 😊).
LOOKING AHEAD:
Tuesday (4/7): Meet at TBD at 5:45pm for our workout.
Saturday (4/11): Meet at LMS Complex (entrance
off Hickory St.) at 8:30am for our long training run:
3-4 miles: low end
base/maintenance building
6 miles: Earth Day Half
(taper!!)/high end base/maintenance
9-10 miles: Mountain Goat
Saturday (4/18): NO GROUP LTR
SCHEDULED!
While Vicky runs
the Earth Day Half, a bunch of us will be running the Earth Day 5k and then
hanging out to support and cheer her in!
If you are interested in joining us, you can sign
up here and join our team, Head over Heels Training (password: January@2026): https://runsignup.com/Race/NY/Baldwinsville/EarthDayHalfMarathon5K?raceRefCode=0BD3SXDh
I have taken enough of your time today!
It’s beautiful outside and I hope you get outside to enjoy the sun before the
rain comes back…. While you’re out there, sip some water!
I am so egg-cited to see you all
tomorrow morning (hydrated and properly fueled) for our long training run! If I
don’t see you, I hope you and your families have a wonderful, Hoppy Easter!
Coach Kristen 🐣🐰
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