Saturday Mileage (5.31.25)
Hellooo
to Friday!!
I hope you all had a great week! We will be meeting at
the playground entrance of the Parkway
tomorrow, ready to begin
our warmups at 8am. We are planning for the following
distances:
4-5 miles: base building/maintenance/Buffalo
Half
6 miles: Shipyard Half
*If you need/want alternate mileage,
please let me know
Don’t forget that I am holding a mini clinic on intra- and post-run
fueling/nutrition after we finish our runs! This will give us a chance to talk
about the importance of fueling during and after our runs. We’ll also have the
opportunity to sample different fueling options!
You can find links to a 4.5 mile route and turn-by-turn
directions, below. This is a recent, new route we ran through new neighborhoods
two weeks ago. There are quite a few turns (sorry, Dan!). Additional mileage
can be added on the Parkway. I can also give you a bailout option if you
don’t want to run the full 4.5-5 miles. Hopefully, the rain will lighten or
move out altogether, at least by the end of our runs!
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
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 re-fuel 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 35-40 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 (6/3): Meet
at the playground entrance of OLP at 5:45pm for our workout.
Since some of us will be tapering for
Shipyard Half while everyone else does a shorter workout, let’s plan to go out for ice cream
after! We’ll
celebrate everyone’s hard work over the last few months and celebrate Global
Running Day!
Saturday Long Run (6/7): No official meet-up as George, Kim,
Courtney, Matt, John and I will be in Maine running the Shipyard Half Marathon!
This does not mean you get to skip-out on your weekend training runs! Unless
you’re running a race such as Paige’s, you should plan for 3-5 miles 
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 think we’ll meet
at American High but will confirm next week.
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
Please make sure you are hydrating today and intaking
enough calories to sustain your energy for tomorrow’s run.
I’m so excited to see you all tomorrow morning for our
run and then our mini clinic!
Have a great afternoon!
Coach Kristen