HOH Saturday LTR’s (6.13.26)

Happy
Friday, HOH!

I hope you’ve survived this crazy hot
week and have been finding ways to get yourself through it!

GOOD LUCK TO CINDY WHO WILL BE RUNNING THE NATE RACE,
TOMORROW!

We will be meeting in the LMS parking lot (Hickory
St., Liverpool) tomorrow morning at 8:15 for
our long training runs, planning for the following distances:

4 miles: low-end base/maintenance build

6 miles: high-end base/maintenance build

12 miles: Wineglass Marathon (if you have not built up to 12 miles, then
plan for no more than 6-8 miles)

As usual, these routes piggyback
on one another, looping back to the parking lot to drop those off running lower
mileage and allowing longer milers to briefly refill water & nutrition.
While I have provided links to each distance below you can find the turn-by-turn
directions in the attached word document. Please let me know if you are unable
to open the links or word document.

HOH 4 Mile Route (6.13.26):

https://www.mapmyrun.com/routes/view/6733581209/

https://connect.garmin.com/app/course/473906712

HOH 6 Mile Route:

https://www.mapmyrun.com/routes/view/6733594571/

https://connect.garmin.com/app/course/473917044

HOH 12 Mile Finish:

https://www.mapmyrun.com/routes/view/6733601177/

https://connect.garmin.com/app/course/473923090

Please, please, please remember that
you should be running your LTR’s at an (almost too) easy, conversational effort, especially now that
it’s warmer out! Along with hydrating today/this evening, you should also plan
to carry hydration (and
more than enough nutrition to sustain your
energy) on your runs.

How
are those warm, Summery runs feeling?

If you’re noticing that your pace
seems slower during these warmer runs, but you feel like your efforts are the
same, if not harder, you are not wrong!

Don’t
freak out– you’re not losing fitness! Your body is just working harder
to cool itself down. To do this, more blood goes to your skin and less
returns to your heart, causing your heart rate to increase and making your runs feel slower/harder.

The longer your runs are, the more of
an impact the heat will have.

Thankfully, your body adapts pretty
quickly (almost 75% of heat
acclimation occurs within the first 7 days of consistently running in
the heat). During this time, be kind to yourself and embrace the suck! Slow down and focus on effort instead of
pace (by the way this is one of the many reasons we train by effort and not
numerical pace!!), and hydrate,
hydrate, and hydrate some more!

LOOKING
AHEAD:

Tuesday (6/16): Meet at Willow Bay Park for our BYOB Speedwork Event at 5:45pm

Saturday (6/20): Morning LTRs. Plan to meet between 8:00-8:30am, Location: TBD

Tuesday (6/23): Meet at LMS at 5:45 for speedwork

Saturday (6/27): RUN FOR JEFF 5K & 10K: NO OFFICIAL
GROUP RUN SCHEDULED

I hope you enjoy the remainder of your
afternoon & evening!

Hydrate, feed your body those appropriate
nutrients to fuel your energy levels, hydrate again, and stay cool!

I cannot wait to see you tomorrow
morning for our LTR’s!

Coach Kristen

https://headoverheelstraining.com/