HOH Saturday LTR’s (7.18.26)
Hello, Hello, Hello!
I hope your Friday is treating you well and you’ve stayed safe during all this
crazy heat, humidity, and AQI!
We will be meeting in the LMS parking lot tomorrow
at 8am for our long training runs.
When I last checked, the AQI was forecasted to be in the high 80’s for the day. There were also
showers forecasted, which will hopefully reduce the AQI. Two things:
- Unless
it’s storming (with thunder/lightning), we
run in the rain… especially if you’re training for a specific race. You never
know what race day will bring, so you need to be prepared. - As far as
AQI goes, we will modify our runs if the AQI
is between 70-100 and cancel if
it is above 100. I will check it
first thing in the morning and email/post in our Facebook group if we need
to cancel due to the AQI (or in general). I have included the modification
and cancellation policy that I roughly follow at the bottom of this email.
This week, we are planning for the following
mileage:
3.5 miles: low-end base/maintenance build
6 miles: high-end base/maintenance build
9 miles: Sackets Harbor Half Marathon
16 miles: Wineglass Marathon. (If
you have not built up to 16 consecutive miles, then you should plan for no more
than 10-11 miles this week!!)
Yes, the 3.5 and 6-mile routes are the same as
last week. Yes, the 9-mile route is similar to last week’s, with an extra mile
added.
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 (from 7.11.26):
https://www.mapmyrun.com/routes/view/6746245048/
https://connect.garmin.com/app/course/485196791
HOH 6 Mile Route (from 7.11.26):
https://www.mapmyrun.com/routes/view/6746255039/
https://connect.garmin.com/app/course/485206531
HOH 8 Mile Route (7.18.26):
https://www.mapmyrun.com/routes/view/6749461382/
https://connect.garmin.com/app/course/488445364
HOH 16 Mile Route (7.18.26):
Since we’ll be repeating portions of the
previous route, there’s no route link created
COACH
CHAT: RUNNING SAFE IN POOR AIR QUALITY:
As you know, running outdoors in poor air
quality can be tough on your lungs, heart, and your recovery so in the event
the AQI is still high this weekend, I wanted to provide some quick
information about staying safe while running in poor air quality.
Before heading out, check the AQI, keeping these levels in mind:
- 0–50 (Good): Safe for most people.
- 51–100 (Moderate): Usually fine, but sensitive
people may feel the effects. - 101–150 (Unhealthy for sensitive groups):
Consider modifying intensity or running indoors. - 151+ (Unhealthy): Best to skip outdoor running;
use a treadmill or cross-train inside.
*I usually modify to an hour if
the AQI is between 70-100 and cancel if it’s higher than the 100-105
range.
While running
indoors is the safer option, if you do run outdoors, the earlier you get out, the better. Try running first thing in
the morning before pollutants have time to build back up. Also avoid running
near busy roads or when traffic is at its heaviest. Consider taking your run
through parks, trails, and areas with trees as they usually have cleaner air than
city streets.
Adjust your effort and listen to
your body! The heavier you breathe, the more air you take in which equates to
more pollutants. It’s okay to run easier efforts- especially if it means
keeping your body safe.
Hydrating during and after your run is especially important as drinking
water will help flush
pollutants out of your system. (See! It always comes back to staying
hydrated)!!
Listen to your body! If you experience any of the following symptoms, you should stop
running:
- Coughing
- Shortness of breath
- Throat irritation/burning
- Light-headedness
- Dizziness
- Nausea
- Unusually fatigued
Your safety and well-being is always more
important than your run, so please use your best judgement and stay safe!
LOOKING AHEAD:
Tuesday (7/21): Meet at LMS at 5:45 for speedwork
Saturday (7/25): Meet at Green Lakes State Park at 7:45am (NOTE: due to the park charging admission at 8am,
we will need to meet slightly earlier to avoid those fees).
SUMMER MODIFICATION AND
CANCELLATION POLICY:
HEAT:
Modify to roughly an
hour if the real feel/feels like temperature is between 90-95 degrees at the
start of our scheduled run time.
Cancel if the real feel/feels like temperature is above 95 degrees at the start of our scheduled run time.
THUNDERSTORMS:
Modify (for thunder with no lightning) by waiting for 30 minutes after the last
sound of thunder is heard.
Cancel if there is lightning at any time during the run.
AIR QUALITY:
Modify if the AQI is between 70-100
Cancel if the AQI is above 100
**In the event we need to cancel or postpone a
run, I will send notification by email and in the Facebook group as soon as
possible. **
Please continue to hydrate
and keep
your electrolytes up. You should also be fueling your body in an appropriate,
healthy manner that allows you to maintain your energy levels while feeling
your best!!
I’m excited to see you all tomorrow for our long
training runs!
Run Safe. Run Smart. Run Strong. 🩷🖤
Coach Kristen
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