Saturday Mileage (7.19.25)
Hey,
Hey, happy Friday!
Take a swig of your water and cheers to another week
ending and the beginning of a beautiful weekend!
Before we get to our regularly scheduled email, I have a
quick question for you! I am constantly hounding you about staying hydrated, but
do you know how much water the average person should consume a day?
We will be meeting tomorrow at Green Lakes for our long
training runs. Because they begin charging admission at 8am, we will plan to meet
at 7:45am in the second lot, by the beach and bathrooms. This week,
the scheduled mileage is as follows:
Sackets
Half: 9-10 miles
MCM: 13
miles
You can find links to a map and turn-by-turn directions
below for the 9-mile route which includes a 4-mile bailout. As always, the first
link is Map My Run, where I designed the route and the second is in Connect-
which can be downloaded to your Garmin for navigation (providing your Garmin is
equipped with this feature). Please let me know if you are unable to open the
links.
You can all thank Shannon for scheduling my second
route option as she did not seem happy when I said the first option included
SBJ and Pierson … just know that it’s coming 😊
9 Mile Route (7.19.25):
https://www.mapmyrun.com/routes/view/6594933138
https://connect.garmin.com/modern/course/380761086
From the bathroom lot, turn left on Green Lakes Park
Dr. to Rte. 290 (towards park entrance)
Exiting the park, cross Rte. 290, following path down
to Erie Canal Trail
(R) on the Canal to N. Kirkville Rd.*
(L) on N. Kirkville Rd to N. Poolsbrook Rd.
(R) on N. Poolsbrook Rd. to Canal
(R) on Canal; cross N. Kirkville Rd. back towards
bridge to park
(L) at bridge, follow path back to Rte. 290
Cross Rte. 290 back into park (Green Lakes Park Dr.)
Follow Green Lakes Park Dr to Green Lakes Park Terrace
(R) on Green Lakes Park Terrace to the first service
road on the left
(L) on the service road- follow the service road/path
down to back parking lots.
(L) at the beach, looping around Green Lake (the first lake),
always keeping the lake to your right
End at bathroom parking lot**
*For 4 miles, turn around at N. Kirkville Road
**Looping the lake again will give you an additional
2.5-3 miles
Things to Keep in Mind:
📌 The
first part of this route takes us out of the park and on off the Canal and then
finishes around the lake.📌 Please
be mindful of traffic (cars/bikes/horses/other athletes); always running on the
left side of the road, against traffic and falling into single file when
traffic passes.📌 You should
have your phone with you- it is a lot tougher for me to get to you on these
back roads than when we’re in Liverpool.📌 I am
hoping to get out early enough to place a jug of water on the course (I can’t
promise I will), so please make sure you have enough water/hydration (and
nutrition!) to sustain your mileage… at least enough to get you back into the
park.📌 Remember
to keep these long training runs at a conversational pace.
They are meant to help train your aerobic system allowing your body to run with
a sufficient amount of oxygen for your muscles to produce the energy needed to
perform its best. This in turn builds your endurance (allowing you to run for
longer periods of time) more efficiently.
LOOKING AHEAD:
Tuesday (7/22): Meet
at the playground entrance of OLP, ready to get started at 5:45pm
Saturday Long Run (7/26): time/location
TBD (I will notify you by Tuesday) for the following mileage:
Sackets Half: 10-11
miles
MCM: 15
miles
💦💦💦💦💦
According to the National Academy of Medicine, the average adult male
should consume approximately 125 ounces of water per day, while the average adult female should aim
for 90 ounces. These totals include fluids from both beverages and food.
Since about 20% of our daily water intake comes from food, men
should aim to drink around 101 ounces, and women about 68 ounces, from
water and other beverages alone.
Of course, individual hydration needs can vary
depending on factors such as diet, sodium intake, lifestyle, body size, age,
and environment.
How do you stack up? Do you consume enough water each day?
💦💦💦💦💦
Please be mindful of your hydration/water intake and your
nutrient consumption today- making sure you are adequately fueling yourself
enough to sustain your energy levels for tomorrow’s run.
Have a fantastical afternoon and I will see you tomorrow
morning (7:45am at Green Lakes).
Coach Kristen