[Workouts} Saturday Mileage (8/2/25)
Happy
Friday, HOH and Happy first day of August!
Cheers to the weekend! Take a nice big sip of your
water and celebrate making it through another week!
We will be meeting at the playground entrance of the Parkway at 8am for our longer training
runs, planning for the following distances:
Low-end
Base Building/Maintenance: 3 miles
High-end
Base Building/Maintenance: 5-6 miles
Sackets
Harbor Half: 12 miles*
MCM: 17
miles
You can find links to maps along with turn-by-turn directions
below for a 3ish and 12 mile route. If you are unable to open the
links, please let me know and I will find an alternate way to get them to you.
The 3 mile route is the same as last week’s, which the
12 mile route piggybacks from. The 12 mile route includes a 10k bailout option.
Additional mileage can be added with additional loops in the village or tacked
on in the end (if you don’t go out before).
I think tomorrow is going to be a little cooler (compared
to recent Saturdays), but humid so please plan accordingly. Remember that even
if the real feel temperature is in the low 70s, your body still heats up at least 15-20 degrees
while exercising (more if you are a woman in your 40s, 50s, 60s…). This
means that while it may feel like 70 outside, your body will feel like it’s
85-90 degrees. It’s important that you are proactive about hydrating ahead of
time and during your run. You can also find tips on how to help keep things cool
during your run in my June 19th blog post: How
to Handle Running in the Heat & Humidity – Head Over Heels Training.
HOH 5k Route
(7.26.25):
https://www.mapmyrun.com/routes/view/6598383600/
https://connect.garmin.com/modern/course/383594238
Playground to Sycamore
(R) Sycamore to 3rd
(L) 3rd to Hickory
(R) Hickory to 7th (R) 7th to Oswego (R) Oswego to 5th (R)
5th to Balsam
(L) Balsam to 1st
(R) 1st to Birch, down to Parkway
Parkway back to playground
HOH 12 Mile
Route (8.2.25):
https://www.mapmyrun.com/routes/view/6601898022/
https://connect.garmin.com/modern/course/386019394
Complete 5k route
From playground, follow parking lot in front of
Visitor’s Center to Willow St.
Willow into Lake Dr, follow to far side of Salt Museum parking lot
Parking lot to Parkway
Parkway to Tulip
(R) on Tulip to Brow
(L) on Brow to Sycamore
(R) on Sycamore to 1st
(L) on 1st to Birch
(R) on Birch to 2nd
(L) on 2nd to Iroquois Ln (L) to Hiawatha Trl
(L) on Hiawatha – loop around and back to Iroquois (L) to Council
PL
(R) on Council (crossing 2nd/370) to Outlook
Outlook to 4th
(R) on 4th to Hickory
(L) on Hickory to 4th
(R) on 4th to Bass* (R)
to 1st
(L) on 1st to Tulip
(R) on Tulip to Parkway (R) to Salt Museum Loop
**10k finishes to playground loop**
Salt Museum Loop to Vine St.
(R) on Vine to 1st
(L) on 1st to Tulip
(R) on Tulip (cross 2nd and Oswego) to Tamarack (R) to 4th
(R) on 4th as it loops into Cypress (R) to Hazel (R)
to Tamarack (R) to 4th
(L) on 4th (cross Tulip) to Oswego
(R) on Oswego to 7th (R) to Alder
(L) on Alder to Sargent
(R) on Sargent (cross Tulip) to Memphis (R) (cross Tamarack) to 5th
5th (cross Tulip, Alder & Oswego) to Balsam
(L) on Balsam to 4th
(R) on 4th to Birch*
(R) to 6th (R) to Oswego
(L) on Oswego to Meyers (L) to 370/2nd (L) to
Birch
(R) on Birch to Parkway
Parkway towards playground
Stay left at the fork onto Restoration Way
Behind playground to finish loop
*Water Refills:
Mile 3.1ish (playground)
Mile 5.10ish (corner of 4th & Birch)
Mile 9.25ish (corner of 4th & Birch)
Things to Keep in Mind:
v As
always, please be mindful of traffic while out in the Village- using the
sidewalks on busier roads and running against traffic when not on sidewalks.
v Please
bring your phone with you in case an emergency arises.
v As
noted above, there will be water stops available- you should still plan to carry enough water and
nutrition to sustain more than your entire run.
v Remember
to stay at an easy, conversational
pace. These runs are meant to help train your aerobic system allowing
your body to run with a sufficient amount of oxygen for your muscles to produce
the energy needed to perform its best. This in turn builds your endurance
(allowing you to run for longer periods of time) more efficiently.
LOOKING AHEAD:
Tuesday (8/5): Meet at the Playground entrance of
OLP, ready to get started at 5:45pm.
Saturday Long Run (8/9): No official group run as I will be
participating in Mammoth March with Cindy and Shannon. Plan for the following
mileage:
Sackets
Half: 7-8 miles
MCM: 20
miles
Please note
that we will also not officially meet as a group on the following Saturdays:
August 16th: Valley
Nature Run: in case anyone wants to join me for an easy 4.4 miles (this race is
also part of the Syrathon Series) you can register using the link below. Registration
is currently $23.15 (goes up to $38 on August 15)
https://runsignup.com/Race/NY/Syracuse/ValleyNatureRunWalk?raceRefCode=aL20WYSw
August 23rd: My daughter’s
wedding!
To make it up to you, I have some fun things planned throughout August… stay
tuned as I’ll be sending more information in the next few days! Buuuut you may
want to be there for our workout on August 12th 😎
Please make sure that throughout today you are
hydrating and feeding your body the appropriate nutrients to sustain your
activity and energy levels during tomorrow’s run.
I cannot wait to see you tomorrow morning!
Have a wonderful day!
Coach Kristen
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