Saturday Miles (4..5.25)
Hey, Hey, it’s Friiiiday!!
I hope you have all enjoyed your week and have recovered from Tuesday’s workout… which by the way, you all really did do a great job! Running those hills on repeat is no joke!
We are going to meet at the playground entrance of the Parkway tomorrow for our training runs, ready to get started at 8am. I am going to give my calf a full week of recovery, so while I will be there tomorrow, I will not be running.
It looks like the real feel temperature is going to be in the mid-30s. It also looks like it’s going to be humid with a chance of rain… dress appropriately. If you’re training for a race, then consider this part of your training- you never know what the weather will be like on race day. If you’re just running for the fun of it, then consider this character building 😊 Please plan for the following mileage:
4 miles: Mountain Goat Relay
6 miles: Mountain Goat full/Shipyard Half
6-7 miles: Buffalo Half
You can find links for a 4 and a 5/6-mile route below, along with turn-by-turn directions. As usual, I’ve included two links for each route. The first is for Map My Run, where I create routes and the second is to Garmin Connect where (if your watch is enabled with this feature) you can download the route for step-by-step navigation. Please let me know if you cannot open the links or would like instructions on how to enable navigation on your Garmin.
If you would like a 3-mile route (that does not consist of an out and back on the Parkway), let me know and I’ll send one to you.
Please note that this week, the 5/6 milers will not return to the parkway with the 4 milers. Instead, they will break away at the 3-mile mark to continue their runs before returning to the Parkway.
4 Mile Route (4.5.25):
https://www.mapmyrun.com/routes/view/6483561895/
https://connect.garmin.com/modern/course/342797515
Begin at playground, follow Parkway to Sycamore St.
(R) on Sycamore to 3rd St.
(L) on 3rd to Hickory St.
(R) on Hickory St., up to Balsam St.
(R) down Balsam to 4th St.
(L) on 4th (crossing 57 and Tulip St.) to Tamarack St.
(L) on Tamarack to 6th St.
(L) on 6th (crossing Tulip, Alder, and 57) to Balsam St.
(L) on Balsam to Bass St.**
(R) on Bass to 1st St.
(L) on 1st to Sycamore St.
(R) on Sycamore to Parkway
Follow Parkway back to playground
**If you are running 5 or 6 miles, turn (R) on 5th St.**
5 & 6 Mile Routes:
https://www.mapmyrun.com/routes/view/6483630775/
https://connect.garmin.com/modern/course/342799965
Follow 4 mile route up to mile 3 (corner of Bass and 5th St.)
(R) on 5th to Birch St.
(R) on Birch to 7th St.
(L) on 7th to Hickory St.
Cross Hickory St into LMS complex
Run through school complex (follow the footpath) to 4th St.
(L) on 4th through neighborhood to Hickory St.
Cross Hickory and continue on 4th St. to Bass St.
(R) on Bass to 1st St.
(L) on 1st to Sycamore St.
(R) on Sycamore to Parkway
Follow Parkway back towards playground**
** 5 Milers: continue to playground
** 6 Milers: instead of going to playground, stay RIGHT at fork behind salt museum, follow Restoration Way past pickleball courts and through parking lot. Loop around by skate park and along the parking lot by the playground/Visitor’s Center to Willow Dr.
(L) on Willow as it merges into Lake Dr.
Follow Lake Dr. along salt museum parking lot back to Parkway
(L) on Parkway back to playground
Things to Keep in Mind:
- We will be running on village streets, please always stay on the left side of the road, against traffic. Also, please make sure you are looking in both directions when crossing streets.
- These runs should be run at an easy, conversational effort– which is individual to you and how you feel as this trains your aerobic system which allows your body to run with sufficient oxygen for your muscles to produce the energy needed to perform. This in return allows you to run for longer periods of time, more efficiently. If you find that you’re feeling out of breath (or need to take walk breaks because of your breathing) then you are running too hard.
- You should plan to carry more than enough fuel to sustain your entire run. As I’ve mentioned before, I tend to take a gel roughly 10 minutes before starting, then every 40-45 minutes (or 3.5-4 miles) during my run. This obviously varies from person to person, based on pace and energy use. Whatever your nutrition schedule is, you do not want to go too long before fueling… even if you don’t feel like you need to fuel during your run, you do! 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. The goal is to not feel icky (or starving) at the end of your run.
- You should carry water/hydration with you to help replenish the electrolytes lost from sweating during your run… especially if you’re starting to run more than 3 miles… even with cooler temperatures.
COACH CHAT: Cutback Weeks:
Although those of you running Buffalo and Shipyard Half are building mileage this week, those training for Mountain Goat have a cut back week in their training… (those of you building will benefit from their cutback during Tuesday’s workout).
The purpose of a cutback week roughly every 4 weeks of a training cycle is similar to that of a taper week. Both are meant to give your body a break, allowing you to re-energize after an intense training cycle. This is done by reducing the intensity and volume of your runs and workouts. Doing so does not take away from the fitness you’ve gained while training; it allows you to face your next training cycle mentally and physically refreshed and ready to run at your maximum effort. This reduction helps prevent injuries by giving your muscles time to rest, recover, and rebuild themselves. Ultimately, the sense of freshness will allow you (in theory) to push yourself harder during the next intense cycle of your training. The rest that your body will obtain during cutting back impacts your circulatory system which will help boost your aerobic capacity. Your body will also store more glycogen from a reduced training load. Combined, these can result in a 3-5% improvement in your performance, allowing you to feel better when facing your next cycle of training!!
Take this time to enjoy your well-earned break, your body will thank you for it!
LOOKING AHEAD:
Tuesday Workout (4/8): Meet at the playground entrance of the Parkway at 5:45pm for our workout.
Saturday Long Run (4/12): Meet at the playground entrance of the Parkway at 8:00am for the following distances:
4.5 or 5 miles: Mountain Goat Relay
7-8 miles: Shipyard Half
8 miles: Mountain Goat full/Shipyard Half
9-10 miles: Buffalo Half
** On either April 15th or 22nd, we will be holding our Tuesday speed work in Thornden Park. **
EARTH DAY CLEANUP:
I’m trying to determine which Saturday in April we should plan this. Does anyone have a preference between April 12, 19, or 26? Let’s talk about this on Saturday.
HOH WEBSITE:
You can still submit your testimonials (with photos) to George by emailing him at ggates1020@gmail.com.
Please stay on top of your hydration and make sure you are consuming carb-rich (with some proteins) calories today to help keep your body prepared and ready for tomorrow’s run.
I’m happy to see you all at 8am at the playground.
Have a wonderful afternoon!
Coach Kristen