Saturday Mileage (5.24.25)
Happy
Friday, friends!
Cheers to another week done, and a long weekend ahead
of us! What better way to kick off a long weekend than with a Saturday morning
training run?! Before we get to that, let’s take a moment to send some GOOD LUCK and GOOD
VIBES to Dan who will be running the Veteran’s
Memorial Day 5k on Monday and to Kate who
will be crushing the Buffalo Half on Sunday!
Kate, you have had a really great training cycle, and I have no doubt that you
will do fabulously on Sunday! You’ve done the hard work and put in the time… now
it’s time to shine and enjoy your victory lap!
We will be meeting at the playground entrance of the Parkway tomorrow,
ready to begin our warmups at 8am before heading out on our training runs. We are
planning for the following distances:
3-5 miles: base
building/maintenance
Light Shakeout: 30 min walk/easy jog: Buffalo Half
8 miles: Shipyard Half
You can find links to a 5-mile route and turn-by-turn
directions below. As always, please let me know if you have trouble opening
either link.
For those of you running 8 miles, plan for additional
mileage along the Parkway after completing the first 5 miles.
If you would like less than 5 miles, please let me know
so I can either give you a route or suggest bail-out options.
5 Mile Route (5.24.25):
https://www.mapmyrun.com/routes/view/6555216670/
https://connect.garmin.com/modern/course/359461779
Starting at Playground, follow Parkway to Sycamore St.
(R) up Sycamore to 1st
(L) on 1st to Birch
(R) on Birch to Balsam
(L) up Balsam to Hickory
(L) down Hickory to 6th
(L) on Hickory (cross Oswego & Tulip) to Melvin
(L) on Melvin to 7th
(R) on 7th to Memphis
(R) on Memphis to Tamarack
(L) on Tamarack to 4th
(R) on 4th (cross Tulip) to Alder
(R) on Alder to 7th
(L) on 7th to Oswego
(R) on Oswego to Meyers
(L) on Meyers to Hickory/Balsam (top of hill)
(L) down Balsam to 1st
(L) on 1st to Sycamore
(R) on Sycamore to Parkway
(L) on Parkway to backside of playground
FOR 8 MILES: run
out 1.5 miles and back to playground
Things to Keep in Mind:
- These training runs (as with 80% of all your
runs) should be completed at a lower intensity, conversational
pace. Doing so allows you to increase your aerobic capacity which builds
your cardiovascular system, making it more efficient at using oxygen to fuel
your runs and improving your overall endurance. If we’re being honest, 80% of your
total exercise/training should be done at a lower intensity while
the remaining 20% done at a higher intensity. - Even when temperatures feel cooler, you should plan to carry water/hydration with you during your run (as
your body still sweats during exercise)- bonus if you include some version of electrolytes! - You should also be carrying
more than enough nutrition with you to refuel your body to sustain your
entire run.
As I’ve mentioned before, I tend to take a gel
roughly 10 minutes before starting, then every
40-45 minutes (or 3.5-4 miles) during my
run. This obviously varies from person to person, based on pace and energy use.
Whatever your nutrition schedule is, you do not want to go too long before
fueling… even if you don’t feel like you need to
fuel during your run, you do! Once you feel like you need to take
more nutrition, it is probably too late, and you’ll spend the rest of your run
trying to “catch up” on your nutrition. The goal is to not feel icky (or
starving) at the end of your run. If you are new
to fueling during your runs and would like some advice, please let me know so
we can talk about it!
LOOKING AHEAD:
Tuesday (5/27): Meet at the playground entrance of OLP
at 5:45pm for our workout.
Saturday Long Run (5/31): Meet
at 8am, planning for the following distances:
3-4 miles: base building/maintenance/Buffalo
Half
6 miles: Shipyard Half
*If you need/want alternate mileage, please
let me know
Mini Clinic:
For those interested, I will hold a
mini clinic on intra and post run nutrition/fueling after our run next Saturday
(5/31). I’ll have different kinds of fueling options to sample. In the
meantime, think about your current fueling plan and how it’s working (or not
working) for you.
LOCATION CHANGE ON TUESDAY,
JUNE 10th:
Tuesday, June 10th is the
Workforce run (in Liverpool) so we will need to change our meeting location. I
will let you know next week where we will meet instead.
RUN FOR JEFF:
The Run for Jeff (5k & 10k,
run/walk/ruck) is on Saturday June 14. Since so many of us have signed up for
it, we will not meet as a group. If you have
not signed up, I highly recommend doing this one! It not only benefits a great
cause but offers a nice, challenging course and some nice swag. https://runsignup.com/Race/NY/Syracuse/RunForJeff
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
Please make sure you are hydrating and fueling your
body with the appropriate amount of carb (and protein)-rich calories to sustain
your energy levels ahead of tomorrow’s run. If you don’t treat your body right,
it won’t treat you right.
Have a great afternoon and I cannot wait to see you
tomorrow!
Good luck to those of you running
races this weekend- be amazing and have the best time!
Coach Kristen