Saturday Mileage (5.17.25)
Happy,
Happy Friday, Friends!
How are we all doing after Tuesday’s workout? I hope
you’ve all recovered and are ready for the weekend! Let’s start by sending some
GOOOD LUCK tomorrow to Cindy who will be running the Sand
to Serengeti and to Dan who will be running the Cpl. Kyle Schneider Honor &
Remember 5k! Have great races and enjoy every step- we cannot wait
to hear about them!!
Also, in case anyone missed it, yesterday was Runner Girl’s
Birthday! HAPPY BIRTHDAY RUNNER GIRL!!!
We will be meeting at the playground entrance of the
Parkway tomorrow, ready to get started at 8am. I’ve
checked multiple forecasts and no matter how you cut it; it’s going to be humid,
so please plan accordingly and not only hydrate today but also plan to carry
water/hydration with you on your runs! We can’t do anything about the weather,
but we can prepare ourselves for it.
This weekend, we are planning for the following
distances:
3-5 miles: Mountain Goat
and base building
6 miles: Buffalo Half
12 miles: Shipyard Half
You can find a link to a 4.5ish mile route along with
turn by turn directions, below. Given the Shipyarders are meeting on Sunday (and
everyone else is looking at the lower
mileage), I thought it would be a good time to explore a few new areas.
KATE, my assumption is that you will do your 6 miles along
the Parkway. Of course, if you would like to run the route below and add on,
you are more than welcome to. I am also happy to send you a different 6-mile
route, just let me know 😊
4.5ish Mile Route:
https://www.mapmyrun.com/routes/view/6545547928
https://connect.garmin.com/modern/course/357350333
Playground to Sycamore
(R) on Sycamore to 1st
(L) on 1st to Birch
(R) on Birch to 2nd
(L) on 2nd to Sun Harbor
(L) on Sun Harbor to Yager
(L) on Yager to Sun Harbor
Follow Sun Harbor as it merges Right into Meyers
Meyers to Tempo
(L) on Tempo to Walters
(L) on Walters as it loops around to Harding
(R) on Harding to Walters
(L) on Walters to Tempo
(L) on Tempo to Meyers
(R) on Meyers to Yager
(R) on Yager to Sun Harbor
(L) on Sun harbor to 2nd
(R) on 2nd to LMS complex entrance
(L) into LMS complex to 4th
(R) on 4th to Hickory
(R) on Hickory to 2nd
(L) on 2nd to Sycamore
(R) on Sycamore to Parkway
Parkway to Salt Museum
FOR 4.5ish MILES: cut through parking lots to playground
FOR 5ish MILES: follow Parkway back to playground
I ran part of this route yesterday. YES, it’s a lot of
turns- if you have navigation on your watch, you should be fine as I tried to
add more points in the route for the navigation to pick up on- plus it’s an out
and back through a few connecting developments (some of these houses are the
ones we see from the Parkway!). If you get turned around, you can always make
your way back to 2nd Street/Rte. 370/Cold Springs Road (whatever
they call it these days, lol), which can get you back towards the Parkway.
COACH CHAT: Five Things to be Prepared for When Training in the
Heat and Humidity:
On Tuesday, I touched on hydration a
bit, this weekend I wanted to give you an informational heads up on a few
things that you may run into while training in during these summer months:
🔥 Running in the heat is going to feel harder! It may cause you to question if the training you’re doing is
working or if you’re even making progress. The answer is yes, you are! The heat
causes your body to work harder to direct resources (blood, oxygen, nutrients)
not just to your running performance but also to regulate your body temperature
and to keep you cool. So, while you may need to slow your pace down until you acclimate to the heat,
you are not losing fitness… the hard work you’re putting in will reveal itself
once the temperatures drop (summer training builds fall PRs!).
🔥 Your appetite may become suppressed post run. While post-run fueling is important in the rebuilding of your
calorie and protein deficits and aiding in the replenishment of what’s lost
from the stress put on your muscles, it’s common to not feel hungry after a
run… especially in the heat. You may find that if this happens to you, it may
be easier for you to get those important post-run nutrients in liquid form
(chocolate milk, anyone?). You can also try to proactively fuel by having a
light, protein-packed snack ahead of your run to help you bank up on nutrients
ahead of time.
🔥 Your sweat rate will increase so you’re gonna be sweaty! This means that your need for fluids and sodium (all the good
things you sweat out) increases, so you will need to stock up on salty
electrolyte packed products before, during, and after your runs. This is why we
hydrate ahead of running, carry water/hydration (with electrolytes) during our
runs, and drink water after our runs. If you’re a heavy sweater like me, you
are likely losing a lot more sodium per hour than you realize. Start thinking
about including extra nutrition such as Tailwind, Scratch, Nuun, LMNT or Huma
in your water during runs. Also, check the sodium content in your intra-run
nutrition or consider taking salt tabs during your run to make sure you are
consuming enough.
🔥 Hydration is non-negotiable on long runs! We talk about this all the time… so if you have not figured out
how to self-support yourself on long runs, now is the time to do so. You cannot
count on races to have adequate water stops available during your race (ask any
of us who ran the Marine Corps Marathon in 2019)! There are so many different
options available for carrying hydration including hydration belts, hydration
vests, and handhelds. These long runs are not just to practice your pace and mileage;
they’re also for practicing how to fuel and hydrate. Use these runs as a
way to experiment with different options to see what works best for you.
🔥 Chafing is more likely to occur… and
sometimes in places you wouldn’t expect! Friction + heat + moisture
(from sweat) = perfect conditions for chafing. Get ahead of the game
by using anti-chafe products (Body Glide and Squirrel’s Nut Butter are two well-known
brands but people also use Vaseline or Aquaphor as well). You can also test out
different clothing to find options that won’t rub or irritate your body. Trying
to stick with polyester blends instead of cotton materials will help, as well. Fun
fact: I tend to run in merino wool socks and underwear year-round which helps
draw sweat away from my skin.
If you have questions about any of this information, please
let me know- that’s what I’m here for!
LOOKING AHEAD:
Tuesday (5/20): Meet at the playground entrance of OLP
at 5:45pm for our workout.
Saturday Long Run (5/24): Meet
at 8am, planning for the following distances:
3-5 miles: Mountain Goat
and base building
Light Shakeout: 30 min walk/easy jog: Buffalo Half
8 miles: Shipyard Half
Mini Clinic:
In the past, we’ve done mini clinics on intra-run and
post-run nutrition, hydrating, and fueling where I’ve brought samples of
different things to try. I feel like some found it beneficial so I’m wondering
if anyone would be interested in me doing this again. If so, let me know and
I’ll plan one for after an upcoming Saturday run.
Fall Training plans will be available soon!
MCM 20-week plan begins the weekend of
June 7
Sacket’s 12-week plan begins the
weekend of June 14
HOH TEAM SHIRTS:
If you ordered one, they are available ($20. each)- I
have them in my car.
Please, please, please make sure that you are hydrating
and feeding your body carb-rich nutrients today, ahead of tomorrow’s run! Also,
please plan to carry hydration with you during your run this
weekend.
Have a wonderful afternoon and I cannot wait to see you
tomorrow morning!
Coach Kristen