HOH Saturday LTRs (7.4.26)
Happy July
4th Weekend, HOH!
I hope you’re all staying cool and
safe in this heat!
We will be meeting at 8:00am at Willow Bay tomorrow
for our long training runs, planning for the following mileage:
3 miles: low-end
base/maintenance build
5 miles: high-end
base/maintenance build/Sackets Harbor Half Marathon
11 miles: Wineglass
Marathon (If you have not yet built up to 11 consecutive miles, plan for no
more than 8 miles this week)
No routes, just vibes
this week! Instead, we will run some
out-and-backs to the Needle and West Shore Trail. Please show up rested, properly fueled, and well
hydrated; with enough water (preferably with electrolytes) and intra-run
nutrition to fuel more than your entire run!
A good rule of thumb is to fuel 10-15 minutes prior to starting the run, and then
again, every 35-40 minutes (or approximately every 3-4
miles). Do not wait until you feel
hungry or empty to take more nutrition! At that point, it’s too
late and you’ll spend the remainder of your run trying to “catch up” on fueling
your body. The idea is to fuel before you feel like you need it, allowing your
body to use energy consistently which helps to keep you feeling good (as good
as long runs can feel!) for your entire run!
For more information on intra-run
fueling, you can (re)read my blog post: Intra-Run Fueling: What to Eat, When to Eat, and Why
it Matters for Runners on the website.
Summer
2026 Team Performance Shirts!
This summer,
I am offering short sleeve shirts, women’s racerback tank tops, and men’s
muscle shirts in black, sport silver, and bright pink (tee and racerback tank
only). All shirts are 100% polyester and available in extra small through extra
large sizing. Each shirt is $20 (cash or Venmo due once shirts are
distributed).
The deadline
to order new shirts is today, July 3rd!
I cannot dig through emails and text messages for orders so please, please,
please submit ALL
orders through this Google Form: https://forms.gle/tB9jqdqwcWJvWH6d6.
LOOKING
AHEAD:
Tuesday (7/7): Meet at LMS at 5:45 for speedwork
Saturday (7/11): Meet at 8:00am for our LTR’s
Tuesday (7/14): Meet at LMS at 5:45 for speedwork
Hydrate, feed your body those appropriate nutrients to fuel your energy levels, hydrate some more, and stay cool! I cannot wait to
see you for our LTRs tomorrow. I don’t see you tomorrow.
Have a safe and Happy 4th
of July weekend!
Coach Kristen
—