HOH Saturday LTR (1.17.26)

It’s Friday, again!

I hope you had a wonderful week and
are ready for the weekend!

We will meet in the LMS parking lot (off Hickory St., in
Liverpool) tomorrow at 8:30am for our long training runs
(which I think the roads should be fairly clear for in the morning). When I
last checked, the real feel temperature was going to be in the mid 20’s with the
potential for some wind gusts; keeping in mind that your body will warm up at
least 20 degrees while exercising, plan your running outfit accordingly.

 I have prepared routes for the following
distances:

3
miles: low-end
building/maintaining base (those who have not been running consistently)

5
miles: Earth
Day Half and high-end build/maintaining base (those who have been running 4
miles consistently)

** Those of us with 6+ miles on our
plan can tack additional mileage onto the 5-mile route 😊

You can find links to the routes and
turn-by-turn directions below.

3
Mile Route (1.17.26):

https://www.mapmyrun.com/routes/view/6672783971/

https://connect.garmin.com/modern/course/427224738

Exit the parking lot, crossing Hickory
St to 7^th St.

7^th (crossing Oswego) to
Alder St.

(L) on Alder to Sargent Ln.

(R) on Sargent (crossing Tulip) as it
turns into 7^th St. to Memphis St.

(R) on Memphis to Tamarack St.

(L) on Tamarack to Hazel St.

(L) on Hazel to Cypress St.

(L) on Cypress to 4^th St.

(L) on 4^th (crossing
Tamarack and Tulip) to Alder St.

(R) on Alder to 6^th St.

(L) on 6^th (crossing
Oswego) to Balsam St.

(R) on Balsam up to Hickory St.

(L) down Hickory to 4^th St.

(R) on 4^th to footpath LMS
Complex parking lot

Follow footpath to cars (finish with
~3.5 miles)

5
Mile Route (1.17.26):

https://www.mapmyrun.com/routes/view/6672787304/

https://connect.garmin.com/modern/course/427227060

After completing the 3+ mile route:

Exit parking lot, (R) on Hickory to 3^rd
St.

(L) on 3^rd to Sycamore St.

(R) on Sycamore to 1^st St.

(R) on 1^st to Balsam St.

(R) on Balsam to 6^th St.

(L) on 6^th to Hickory St.

(R) on Hickory to LMS Complex

Things to Keep in Mind:

v  Your long training runs should be completed at an easy, conversational pace. Doing so helps
increase your aerobic capacity by strengthening your cardiopulmonary (heart
& lungs) system.

v  You
should carry more than
enough intra-run
nutrition to fuel your body
for the entire run. Your muscles need that additional fuel to
replenish its energy stores and keep you moving during your run!

A good rule of thumb is to refuel every 40-45 minutes (roughly
every 3.5- 4 miles)
during your run. This of course 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. 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.

v  Plan
to carry hydration during your run (especially if you are running more than 3-4
miles).

LOOKING AHEAD:

Tuesday (1/20): Meet
in the LMS complex parking lot (off Hickory St.) at 5:45pm for our workout.

Saturday (1/24): Meet in the LMS complex parking lot
(off Hickory St.) at 8:30am for
our long training run (planning for 3, 6, & 8-9 miles).

Please
make sure you are consistently consuming the appropriate amounts of nutrients
rich in carbohydrates and
proteins, essential
to support your training goals and sustain your energy levels while running and
hydrating today and
tomorrow.

Have a wonderful afternoon and I will
see you tomorrow morning in the LMS
parking lot by 8:30am.

Coach Kristen