Saturday Miles (4/19/25)
Hello,
Happy, Happy Friday!
I hope your week has been nice and you’re enjoying the
sunshine these last few days!
We will be meeting at the playground
entrance of the Parkway tomorrow, ready
to start our warmups by 8am! It looks like it’s going to be a beautiful
morning for a run… nearly 60 degrees when we begin, so please dress accordingly.
With warmer temperatures and higher humidity, you should also plan to
carry water/hydration with you during the run- especially if you are
running more than 3 or 4 miles. We are planning for the following mileage this
weekend:
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
You can find links to routes for 5-6 miles and 9 miles
below. If you would like a route for 3-4 miles, please let me know and I’ll
send one your way. Please let me know if you cannot open any of the links.
5-6 Mile Route:
https://www.mapmyrun.com/routes/view/6483630775/
https://connect.garmin.com/modern/course/347016560
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 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
** 5 Milers: continue to playground
**5.5 and 6 Milers: stay RIGHT at
fork behind salt museum, follow Restoration Way past pickleball courts and
through parking lot. Loop around by skate park
** 5.5 Milers: finish at playground
**6 Milers: continue along the parking lot by the
playground/Visitor’s Center to Willow Dr.
Cross Willow as it merges into Lake Dr.
Follow Lake Dr. along salt museum parking lot back to
Parkway
(L) on Parkway back to playground
9 Mile Route:
https://www.mapmyrun.com/routes/view/6503299606/
https://connect.garmin.com/modern/course/347016379
After completing 5-6 mile route:
(R) on Parkway to Birch St.
(R) on Birch to Balsam St.
(L) on Balsam up to Hickory St.
(L) down Hickory to LMS complex
(R) into school complex
Follow sidewalk to 2nd St./Rte. 370
(L) on 2nd St. to Birch St.
(R) on Birch to Parkway
(R) on Parkway to bathroom loop (approx. 8-mile mark)**
Loop around and follow Parkway back to playground
**10-11 Miler(s): when coming back to the Parkway, I would recommend
running an additional mile out before turning around back to playground.
The Usual Reminders:
- Unless otherwise prescribed in your training plan, these
longer runs should be completed at a conversationally easy effort. This means that you should be able to
hold a conversation for the entire run without feeling out of breath. On a
scale of 1-10 (with 10 being the hardest) it should not
feel any harder than a 3. - Please keep in mind that we will be running in the village
and should always run facing traffic (on the left side of the
road)- using sidewalks on busier streets (like Rte. 370). - 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! - 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!
LOOKING AHEAD:
Tuesday Workout (4/22): Meet
at the playground entrance of OLP at 5:45pm.
Saturday Long Run (4/26): Meet
at the playground entrance of the Parkway at 8:00am for the following
distances:
3.5 miles:
Mountain Goat Relay
6 miles: Mountain
Goat full
8.5-9 miles: Shipyard
Half (note this is a sight change in the original training plan)
12 miles: Buffalo
Half
Please make sure you stay on top of your hydration
throughout the remainder of today and that you’re eating enough calories to
sustain your energy for tomorrow’s run.
Have a great evening, and I cannot wait to see you
tomorrow morning!
If we don't see you, I hope you have a Happy Easter!! 🐰🐣
Coach Kristen
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