HOH Weekend LTRs (6.20.26)

Hellooo
HOH! Happy Friday!

Happy Father’s Day to all the dads! Here’s
hoping you all have a great weekend and welcome to Mb & Shelly!

We will be meeting at 8:15am tomorrow
morning in the LMS Complex parking lot (https://maps.app.goo.gl/qLaDGWajCwo7UHQL8)
off of Hickory St., in Liverpool for our long training runs; planning for the
following mileage:

3 miles: low-end
base/maintenance build

6 miles: high-end
base/maintenance build/Sackets Harbor Half Marathon!

9 miles: Wineglass
Marathon (those running 13 have already run their mileage- good job, Liz &
Morgan!)

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 word document. You will 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 Mile Route (6.20.26):

https://www.mapmyrun.com/routes/view/6737238811/

https://connect.garmin.com/app/course/477218005

HOH 6 Mile Route (6.20.26):

https://www.mapmyrun.com/routes/view/6737249749/

https://connect.garmin.com/app/course/477237265

HOH 9 Mile Route (6.20.26):

https://www.mapmyrun.com/routes/view/6737285967/

https://connect.garmin.com/app/course/477256505

Remember that the main purpose of your
long training run is to build your aerobic capacity, muscular endurance, and metabolic
efficiency. These runs train your cardiovascular system to deliver oxygen more
efficiently and also condition you to push through physical and mental fatigue,
making you a more efficient runner. You should be running these runs at an easy, conversational effort (RPE 2-4).

Everyone should show up well rested, hydrated, and
fueled with the appropriate nutrients ( remember that
3:1:.5 carb to protein to healthy fat ratio). Even though we will be circling
back to our cars (for very brief stops) between loops, you should plan to carry
hydration (preferably with electrolytes) and more than enough nutrition to fuel your
entire run. A good rule of thumb is to fuel 10-15 minutes prior to starting the run, and then
again, every 35-40 minutes (or approximately
every 3-4 miles). Do not wait until you feel hungry or empty to take more nutrition!
At that point, it’s too late and you’ll spend the remainder of your run trying
to “catch up” on fueling your body. The idea is to fuel before you feel like
you need it, allowing your body to use energy consistently which helps to keep
you feeling good (as good as long runs can feel!) for your entire run!

LOOKING AHEAD:

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

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

Hydrate, feed your body
those appropriate nutrients to fuel your energy levels, hydrate again even
though the weather is a little cooler!)

Have a great afternoon & I cannot
wait to see you tomorrow morning for our LTR’s!

Coach Kristen

https://headoverheelstraining.com/