Saturday Mileage (8/16/25)
Hello,
HOH!
I hope your Friday is going well!
Just a quick reminder that we are NOT officially
meeting as a group tomorrow as I will be running the Valley Nature Run,
along with Vicky (and I think Tony and Cindy might be there, too?) Even though
we are not meeting as a group, you should still get your training runs in this
weekend, planning for the following mileage:
Low-end Base Building/Maintenance: 3 miles
High-end Base Building/Maintenance: 5-6 miles
Sackets Harbor Half: 10
miles
MCM: 13
miles
Keep in mind that unless otherwise
instructed, THESE MILES SHOULD BE RUN AT AN EASY,
CONVERSATIONAL EFFORT… not because I
want you to run slow, but because doing so helps build your aerobic capacity (helps your
body utilize oxygen more efficiently which in turn strengthens your cardiovascular
system and improves your endurance). If you have an 8 mile training run that you’re
pushing the pace on and are only able to get through 5 or 6 miles… then you either
are not fueled properly or you are running too hard… not every run is meant to
be raced.
LOOKING AHEAD:
Tuesday (8/19): Meet at the
playground entrance of OLP, ready to get started at 5:45pm
Saturday (8/23): No
official group run. MY BABYS GETTING MARRIED!!! Plan
for the following mileage:
Low-end Base Building/Maintenance: 3 miles
High-end Base Building/Maintenance: 5-6 miles
Sackets Harbor Half: 8 miles
MCM: 18
miles
Surprise, surprise, it looks like it
may feel pretty warm tomorrow morning so please remember to hydrate today and carry water with you on your
run. You should also feed your body an appropriate amount of
carbs and proteins throughout today. The actual amounts of what is appropriate
varies between sources and is dependent on you as an individual. It’s recommended
that the night before a long run you should aim for a meal with roughly 50% carbs,
25% proteins, and 25% veggies and fruit (my favorite is chicken and pasta!)
Have a great afternoon and GOOD LUCK to everyone running
the Valley Nature Run this weekend!
Coach Kristen
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