Welcome to Friday, team!
I hope you had a great week and an
even better weekend! Good
luck to those of you running the 5k up in Oswego tomorrow! Those of us running
our long training runs will meet in the LMS parking lot at 8:00am. The real feel
will start out in the mid to high 60’s but quickly creep into the mid to high
70’s with some humidity, so please show up prepared with hydration to carry and
more than enough nutrition to fuel your entire run. If you are running more than 3-4 miles, you should be
fueling during your run!
Using the same routes we ran on Aug. 8,
we are planning for the following mileage:
4 miles: low-end
base/maintenance build
6+ miles: high-end
base/maintenance build
8 miles: Sackets Harbor
Half
20 miles: Wineglass
Marathon
Please take note that I have not
created a route specifically for 8 miles, instead the 11-mile route provided
below has a bailout option around mile 9. We can also finagle some magic within
the routes to give those of you looking for alternate mileage.
You can find links to route maps below
along with turn-by-turn directions in the attached document.
HOH
4 Mile Route (LMS) 8.8.26:
https://www.mapmyrun.com/routes/view/6759003567/
HOH
6+ Mile Route (LMS) 8.8.26:
https://www.mapmyrun.com/routes/view/6759007895/
HOH
11 Mile Route (LMS) 8.8.26:
https://www.mapmyrun.com/routes/view/6759072666/
HOH
20 Mile Route (LMS) 8.8.26:
https://www.mapmyrun.com/routes/view/6759088018/
These routes piggyback off one another
and loop back to the parking lot every 3-5 miles to drop those running lower
mileage off and allow longer milers to briefly refill water & nutrition.
LOOKING
AHEAD:
Tuesday (8/25): Meet at LMS at 5:45 for speedwork
Saturday (8/29): Meet at LMS at 8:00am for our weekly long runs
Hydrate. Rest. Fuel your body appropriately
to sustain your energy for tomorrow.
Have a fabulous Friday! I cannot wait
to see you all tomorrow in the LMS
parking lot at 8am,
hydrated and ready for our long
runs!
Run Safe. Run Smart. Run Strong.
Coach Kristen
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