HOH Saturday LTRs (7.11.26)
Happy
Friday and 7-11 Slurpee Eve to those who celebrate!
Hoping you had a great week and are
ready for the weekend! Good luck to Cindy
who will be running the Boilermaker on Sunday!
Looks like you’ll have nice temperatures with 50ish% humidity!
We are back at the LMS parking lot tomorrow
at 8:00am
for our long training runs, planning for the following distances:
3.5 miles: low-end
base/maintenance build
6 miles: high-end
base/maintenance build
8 miles: Sackets Harbor
Half Marathon
14-16 miles: Wineglass
Marathon. (If you have not built up to 14-16 consecutive
miles, then you should plan for no more than 10-11 miles this week!!)
As usual, these routes will piggyback
off 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 document. Note
that there are two links for each route, the first is to Map My Run and the
second is to Garmin Connect where those with compatible Garmin watches can
download the route for turn-by-turn GPS. Please let me know if you are unable
to open the links or word document or if you would like instructions on how to
download the route to your Garmin watch.
HOH 3.5 Mile Route
(7.11.26):
https://www.mapmyrun.com/routes/view/6746245048/
https://connect.garmin.com/app/course/485196791
HOH 6 Mile Route
(7.11.26):
https://www.mapmyrun.com/routes/view/6746255039/
https://connect.garmin.com/app/course/485206531
HOH 8 Mile Route
(7.11.26):
https://www.mapmyrun.com/routes/view/6746294177/
https://connect.garmin.com/app/course/485244416
HOH 14 Mile Route (7.11.26):
Since we’ll be running portions of the
previous route, there’s no route link.
LET’S
TALK ABOUT THESE LONG TRAINING RUNS….
Whether you’re maintaining a 3-mile
base or training for a longer race, your long training runs are some of the most important miles you’ll log each week; they’re
not meant to be hard, they’re meant to be easy to build your endurance foundation.
When you run an easy, conversational
effort, you’re improving your aerobic capacity which
means your body becomes more efficient at using oxygen. You are also training
your body to burn fat as fuel instead of quickly depleting your glycogen stores
which is important in avoiding energy crashes in longer run/races.
Easy runs strengthen
your heart and lungs by increasing your stroke volume (the amount of
blood your heart pumps out of the ventricle during each heartbeat) and
improving your circulation. Along with the physical benefits, these runs build mental stamina by developing patience as you
learn to settle in and keep going for longer periods of time on your feet… learning how to be comfortable while being uncomfortable.
Long training runs also play a vital role in strengthening
your muscles, tendons, ligaments, and bones, making your body more
durable and less injury prone over time.
The low intensity of these easy,
conversational runs ensure that you are not overtaxing
your nervous system by not over-training; allowing your body to recover
while still adding meaningful volume to your training. The consistency these
runs develop will help you to show up stronger and ready to tackle your harder
workouts.
In the long run (pun intended), these
runs are not about testing your limits; they’re
about building them. They should feel
too easy… trust the process and be kind to yourself!
Please show up tomorrow rested, hydrated,
properly
fueled and with more than enough water (consider including electrolytes) to sustain
your energy levels for the duration of your entire
run!
LOOKING AHEAD:
Tuesday (7/14):
Meet at LMS at
5:45 for speedwork
Saturday (7/18): Time &
Location TBD
You all know the drill- hydrate, feed your body those appropriate
nutrients to fuel your energy levels, hydrate
some more, and get some rest!
Have a great afternoon and I am so
excited to see you all tomorrow for our LTR’s!
Run Safe. Run Smart. Run Strong 🩷🖤
Coach Kristen
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