Saturday Mileage (7.5.25)
Happy
4th of July, everyone!
I hope you are all enjoying the day. Please make sure
you’re hydrating… especially if you are partaking in adult beverages 😁 We
will meet at the playground entrance of the Parkway tomorrow at 8am for our long
training runs, planning for the following distances:
MCM: 12
miles
Sackets
Half: 7-8 miles
Boilermaker:
6 mile taper!
You can find links to a route map and turn-by-turn
directions for 7ish miles, below. This route comes back to the playground at
4.5 miles, before heading back out to the Village. Additional mileage can either
be made along the Parkway or by adding on in the Village. I’ve been
having issues with Map My Run’s system lately so please let me know if you are
unable to open either link.
7 Mile Route (w/a 4.5 mile bailout)
https://www.mapmyrun.com/routes/view/6588407170/
https://connect.garmin.com/modern/course/375479720
Beginning at playground, follow parkway past Birch St.
to the bathroom loop (roughly .90 mile), looping around back to Birch St.
(L) up Birch to 7th St.
(R) on 7th to Oswego Rd.
(L) up Oswego (Rte. 57) to Meyers Rd.
(L) on Meyers to Hickory St.
(L) on Hickory to 4th St.
(R) on 4th to LMS complex
(R) through LMS to Hickory St.
(L) crossing Hickory to 7th St.
(R) on 7th to Balsam St.
(R) on Balsam to 1st St.
(R) on 1st to Birch, down to Parkway
(L) on Parkway towards playground
Follow Parkway to Sycamore St.
(R) on Sycamore to 1st St.
(L) on 1st to Birch St.
(R) on Birch to Balsam St.
(R) on Balsam to Bass St.
(R) on Bass to 1st St.
(L) on 1st to Sycamore St.
(R) on Sycamore to Parkway
(L) on Parkway to playground
Things to Keep in Mind:
🧨Please remember that these longer training runs are
intended to be run at an easier, conversational effort (think 2 or 3 on a 1-10 scale). Doing so works
your aerobic system which allows your body to run with a sufficient amount of
oxygen for your muscles to produce the energy needed to perform. This in turn
allows you to run for longer periods of time more efficiently.
🧨It is important to note that effort is based on
how you feel and is different for everyone. Your effort (regardless of
how easy and conversational it may be) is dependent on many factors including
how you dress, ate, slept, hydrated or the weather. It can and will change from
run-to-run.
🧨You should plan to carry more than enough
fuel 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.
🧨You should carry water/hydration with
you to help replenish the electrolytes lost from sweating during your
run… especially if you’re running more than 3 miles… especially in the
summer weather!!
LOOKING AHEAD:
Tuesday
(7/8): Meet at the Playground entrance of OLP, ready to
get started at 5:45pm.
Saturday
(7/12): There will be no official group meet up as Matt T. and I are
participating in the Delta Lake Triathlon, Relay. (Good luck to Dan, Matt L.,
and John who will be running the Boilermaker the following day). You should
plan for the following distances:
MCM:
10 miles
Sackets
Half: 6 miles
Either July 19th or 26th, we will
likely start a few runs from Green Lakes. On those days, we will need to meet before
8am in order to get into the park before they charge admission. I will notify you
the week ahead when we meet at Green Lakes.
Please have a happy and safe 4th of July! Can’t
wait to see you tomorrow for our long runs!
Hydrate and have a great day!
Coach Kristen