Hellooo HOH!
I hope you had a great week! Good luck to Cindy,
Morgan, and Shannon who will be participating in this weekend’s Mammoth March
out at Letchworth! Stay safe and have the best time!!
Those of us running on Saturday will
meet in the LMS parking lot at 8:00am for our long training runs. It’s going to be humid, making
it feel pretty warm so make sure that on top of your hydration, you bring
hydration with you, preferably electrolytes to replenish those lost through
sweat while running (or just standing still!).
Running in the heat and humidity can be
tough; along with pumping blood from your heart to your organs and muscles to keep
you moving, your body also spends a lot of energy trying to keep you cool, all
of which makes your runs feel harder than usual. Keep in mind that you aren’t
losing fitness, it’s just hot! It’s okay to ease up on your efforts and slow your paces down–
in fact you should! And remember, no one actually cares what your paces are!
This week, we are planning for the following
mileage:
3 miles: low-end
base/maintenance build
6 miles: high-end
base/maintenance build
11 miles*: Sackets Harbor
Half
20 miles: Wineglass
Marathon
*This 11 mile route has a bailout
option around mile 9
You can find links to route maps below
along with turn-by-turn directions in the attached document.
HOH 4 Mile Route (LMS) 8.8.26:
https://www.mapmyrun.com/routes/view/6759003567/
HOH 6+ Mile Route (LMS) 8.8.26:
https://www.mapmyrun.com/routes/view/6759007895/
HOH 11 Mile Route (LMS) 8.8.26:
https://www.mapmyrun.com/routes/view/6759072666/
HOH 20 Mile Route (LMS) 8.8.26:
https://www.mapmyrun.com/routes/view/6759088018/
These routes piggyback off one another
and loop back to the parking lot every 3-5 miles to drop those running lower
mileage off and allow longer milers to briefly refill water
& nutrition.
Please continue to hydrate today,
and plan to bring enough water (with electrolytes) and intra-run
nutrition to sustain your energy for your entire run! While it may
differ from person to person, a good rule of thumb to follow is planning to re-fuel
every 30-45 minutes (or roughly every 3-4 miles) during your
run.
LOOKING AHEAD:
Tuesday (8/11):
Meet at LMS at 5:45 for speedwork
Saturday (8/15): NO OFFICIAL GROUP RUN due to the number of us running the Nature Valley Run.
Please have a great afternoon and I
cannot wait to see you all tomorrow in the LMS parking lot at 8am, hydrated and ready
for our long runs!
Run Safe. Run Smart. Run Strong.
Coach Kristen
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