HOH Saturday LTR (5.23.26)
Happy Friday and Happy Memorial Day Weekend!
I hope you all had a nice week (did
yours feel as long as mine?!) and are ready for the long weekend!
For those of you planning to run
Saturday morning, we will meet in the LMS Complex parking lot (off
Hickory St.) at 8:15am to start our warm-ups before heading out
for our long training runs (LTRs). Last time I checked, the real feel temps
were in the high 40s with little to no rain until later in the morning, so show
up appropriately fueled,
hydrated,
and ready
to run your training runs at an easy, conversational effort!
I have prepared routes for the
following distances:
3 miles:
low-end base/maintenance build
6 miles: high-end
base/maintenance build/Boilermaker
8 miles: Wineglass
Marathon (Welcome to your first LTR of the training cycle!)
You can find 2 links and turn-by-turn
directions below for each of these routes. The first link is for Map My Run and
the second is for Garmin Connect where provided your Garmin watch is capable,
you can download the route to your watch for GPS guidance.
As always, these routes will piggyback
off one another, looping back to the parking lot to drop off those who are
running shorter distances. Ideally, we should be treating these loop-arounds
like quick aid stations in a race; briefly stopping to refill water/nutrition,
shedding or picking up layers, and quickly stretching if needed.
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 (5.23.26):
https://www.mapmyrun.com/routes/view/6724074902/
https://connect.garmin.com/app/course/464914301
After completing the 6 mile route:
From parking lot, out entrance to
Hickory
(R) on Hickory to 4th
(L) on 4th to Birch
(L) on Birch to 7th
(R) on 7th to (crossing
Oswego) to Alder
(L) on Alder to Sargent
(R) on Sargent to Melvin
(R) on Melvin to 6th
(R) on 6th (crossing
Oswego) to Hickory
(L) on Hickory to bus drive to parking
lot
Please remember that these runs should
be kept at an easy, conversational effort as their purpose is to
build your aerobic capacity (the amount of oxygen your body
can utilize during intense or prolonged exercise).
You should also be fueling and
hydrating before, during, and after your runs, so please be mindful of your
nutrition!
LOOKING AHEAD:
Tuesday (5/26): NO OFFICIAL GROUP MEETUP (a workout can be provided to those who wish to run it on their own)
Saturday (5/30): Meet at LMS at 8:00am for our LTRs
Tuesday (6/2): Meet at LMS at 5:45pm for workout
Saturday (6/6): Since so many of us are running Paige’s Butterfly Run, there will be NO OFFICIAL GROUP RUN
Tuesday (6/9): NO OFFICIAL GROUP MEETUP (due to Workforce Run)- a workout can be provided to those who wish to
run it on their own.
Have a
fantastic afternoon and I cannot wait to see you tomorrow morning at 8:15am at
LMS for our long training Runs.
Coach Kristen
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