HOH Saturday LTR: 4.11.26

Helloooo Runners!

I sure hope your week has been fantastical
and that you are ready for the weekend! We will meet in the LMS Complex parking lot (in Liverpool) tomorrow morning, ready to get our LTRs started
at 8:15am
(note the slightly earlier start time). It looks like it might be
another chilly morning with real feel temperatures near 30 at the start of our
runs. I promise you can handle it! Dress appropriately and remember that your body temperature will increase at least 15-20 degrees
while running.

You can find links and turn-by-turn
directions below for the following mileage:

3-4 miles: low end
base/maintenance building

6 miles: Earth Day Half
(taper!!)/high end base/maintenance

9 miles: Mountain Goat

If you cannot open the links, please
let me know. As always, these routes will piggyback off one another, looping
back to the parking lot to drop those who are running shorter distances.
Ideally, we should be treating these loop-arounds like aid stations in a race;
briefly stopping to refill water/nutrition, shedding or picking up layers, and
quickly stretching if needed.

3.5 Mile Route (4.11.26):

https://www.mapmyrun.com/routes/view/6703955840/

https://connect.garmin.com/modern/course/447543272

Exit lot thru bus loop to Hickory

(L) on Hickory to 6^th

(R) on 6^th to Alder

(R) on Alder to 4^th

(R) on 4^th to Tamarack

(L) on Tamarack to Memphis

(R) on Memphis to 7^th

(L) on 7^th to Melvin

(L) on Melvin to 6^th

(R) on 6^th to Alder

(R) on Alder to 7^th

(R) on 7^th to Oswego

(R) on Oswego to Meyers

(L) on Meyers (cross 370) to yager

(L) on Yager to Sun  harbor

(L) on Sun harbor to 370

(R) on 370 to Outlook

(L) on Outlook to 4^th

(R) on 4^th to Hickory

(L) on Hickory to bus entrance into
parking lot

6 Mile Route (4.11.26):

https://www.mapmyrun.com/routes/view/6704516101/

https://connect.garmin.com/modern/course/447543375

After completing the 3.5 mile route:

From parking lot, follow footpath to 4^th

(L) on 4^th to Hickory

(R) on Hickory to 3^rd

(L) on 3^rd to Sycamore

(R) on Sycamore to 1^st

(L) on 1^st to Vine

(L) on Tulip (bathroom stop @Library)
to 2^nd

(R) on 2^nd to Vine

(L) on Vine to 4^th

(L) on 4^th to Hickory

(R) on Hickory LMS Complex parking lot

9 Mile Route (4.11.26):

https://www.mapmyrun.com/routes/view/6704522874/

https://connect.garmin.com/modern/course/447544171

After completing the 6 mile route:

Exit parking lot crossing Hickory to 7^th

7^th to Balsam

(L) on Balsam to Hickory

(L) on Hickory to 2^nd

(L) on 2^nd to Birch

(R) on Birch to Parkway

(L) on Parkway to Playground parking
lot

Follow sidewalk along parking lot Lake
Dr

(L) on Lake Dr, follow along parking
lot to Salt Museum loop, back out to Parkway

(R) on Parkway to Vine

(R) on Vine to Brow

(L) on Brow to Sycamore

(R) on Sycamore to 1^st

(L) on 1^st to Birch

(R) on Birch to 7^th

(L) on 7^th, cross Hickory
into LMS Complex

While
running, keep in mind that these runs should be kept at an easy, conversational effort as their purpose is to continue building your aerobic
capacity (the amount of oxygen your body can utilize during
intense or prolonged exercise).

Your long training runs aren’t only
for training your body on how to handle these distances and the stress it puts
on your body, but also on how to fuel your body while running these longer
miles. For this reason, you should plan to carry more
than enough hydration and
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 fueling 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.

LOOKING AHEAD:

Tuesday (4/14): Meet at LMS Complex (entrance off Hickory St.) at 5:45pm for
our workout.

Saturday (4/18): NO
GROUP LTR SCHEDULED! While Vicky runs the Earth Day Half, a bunch of us will be running
the Earth Day 5k and then hanging out to support and cheer her in!

If you
are interested in joining us, you can sign up here and join our team, Head over
Heels Training (password: January@2026): https://runsignup.com/Race/NY/Baldwinsville/EarthDayHalfMarathon5K?raceRefCode=0BD3SXDh

Looking forward to seeing you tomorrow morning at 8:15am in
the LMS Complex parking lot for our
long training runs- be
there or be square!

Hydrate, fuel, and have a fabuloso Friday!

With pizzazz,

Coach Kristen

https://headoverheelstraining.com/