Saturday Miles (4.12.25)
Happy Friday, HOH!!
Here’s hoping your week has been amazing, despite our little visit to “Third Winter” these last few days! Hopefully, we’re back on track for more spring-like weather. GOOD LUCK to Leslie who will be running Ridge Rumble tomorrow morning!! It looks like you’ll have perfect trail weather, so enjoy every step!!
We will be meeting at the playground entrance of the Parkway tomorrow, ready to start our warmups by 8am! When I last checked, the real feel temperature was forecasted to be in the mid to high 30’s with a slight increase while we’re running… again, perfect weather!! Please plan for the following mileage:
4.5 or 5 miles: Mountain Goat Relay
7-8 miles: Shipyard Half
8 miles: Mountain Goat full
9-10 miles: Buffalo Half
You can find links to 4.5 and 7+ mile routes along with turn-by-turn directions, below. Please let me know if you cannot open either link. As usual, the first link 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 would like instructions on how to enable navigation on your Garmin.
4.5 Mile Route:
https://www.mapmyrun.com/routes/view/6492833194/
https://connect.garmin.com/modern/course/344771125
Begin at playground, run along skatepark, through parking lot to pickleball courts, follow Restoration Way as it merges into Parkway
Parkway to Sycamore St.
(R) on Sycamore to 3rd St.
(L) on 3rd to Balsam St.
(R) on Balsam to 4th St.
(R) on Balsam (crossing 57) to Alder St.
(L) on Alder to Sargent Ln.
(R) on Sargent to Memphis St.
(R) on Memphis to Tamarack St.
Cross Tamarack to 5th St.
(R) on 5th to Oswego St.
(R) on Oswego to Meyers Rd.
(L) on Meyers to Hickory St.
(L) on Hickory to 3rd St.
(L) on 3rd to Birch St.
(R) on Birch to Parkway
(L) on Parkway to Playground
* For 5 miles:
Follow 7+ milers along parking lot (in front of Visitor’s Center)
Crossing Willow St. to Lake Dr.
Lake Dr to Parkway
Follow Parkway back to playground
7+ Mile Route:
https://www.mapmyrun.com/routes/view/6492847018/
https://connect.garmin.com/modern/course/344771423
After completing the 4.5 mile route, follow parking lot (in front of Visitor’s Center) to Willow St.
Cross Willow to Lake Dr., follow Lake Dr. along parking lot to Parkway
(R) on Parkway to Birch St.
(R) on Birch to intersection of 7 and Balsam St.
(R) on Balsam to 3rd St.
(R) on 3rd to Birch St.
(L) on Birch to Parkway
(L) on Parkway to playground
*Those of you looking for 8-9 miles should finish your mileage by running an out and back along the Parkway.
Usual Things to Keep in Mind:
- These runs should be run at an easy, conversational effort (individual to you and how you feel).
Doing so trains your aerobic system which allows your body to run with enough 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.
- Our routes take us up into the village, so please remember to always stay on the left side of the road, against traffic. Also, make sure you are looking in both directions when crossing streets.
- 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. If you are new to fueling during your runs and would like some advice, please let me know so we can talk about it!
- 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!
LOOKING AHEAD:
Tuesday Workout (4/15): Meet at Thornden Park at 5:45pm for our super fun hill workout! We will plan to park at the Thornden Park Pool: https://maps.app.goo.gl/BGjYB5DF3qEpqK5r5.
Saturday Long Run (4/19): Meet at the playground entrance of the Parkway at 8:00am for the following distances:
5 or 5.5 miles: Mountain Goat Relay
6 miles: Shipyard Half
9 miles: Mountain Goat full
10-11 miles (w/5k progression): Buffalo Half
Make sure you’re staying 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 so excited to see you all tomorrow morning at 8am!
Have a fantastic afternoon!!
Coach Kristen
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