Saturday Miles (5.3.25)
Hey,
Hey, it’s Friday!!
It’s a big race weekend for many of us, so let’s send
out some good vibes! GOOD LUCK TO DAN, who will be running the Independence
Blue Cross Broad Street (10-mile) Run in Philly on Sunday!! And GOOD LUCK to Katherine,
Liz, Cindy, Vicky, Seth, & Matt who will be running the Mountain
Goat 5-Mile Relay, while John, Tony, and I will be running the full Mountain Goat 10-Mile Run!! Trust
your training and have a blast! Enjoy every step of your races!!
We will be meeting at the playground entrance of the
Parkway tomorrow, ready to start our warmups by 8am!
When I last checked, it looked like the start of our
run will be humid with a real feel of 57 degrees and possibly light rain. Please plan to carry
water on your run! We are planning for the following milage this
weekend:
15-20
minute walk or easy jog: Mountain Goat Relay
30-minute
walk or 20-minute easy jog: Mountain Goat full
4
miles: base/maintenance
9-10
miles: Shipyard* and Buffalo Half
You can find links for 4 and 8.5 routes below
(additional mileage can be added on the Parkway). Both routes stay together until
just over the 3-mile mark where the 4-mile route will head back to the Parkway.
Please let me know if you have any trouble opening the links.
Those of us shaking out for Goat will stay on the
Parkway.
4 Mile Route:
https://www.mapmyrun.com/routes/view/6525472687/
https://connect.garmin.com/modern/course/352611551
Starting at playground, run behind skate park along
pickleball courts, along parkway to Birch St.
(R) on Birch to Meyers
(R) on Meyers to Oswego (Rte. 57)
(R) on Oswego (Rte. 57) to 4th
(R) on 4th to Balsam
(L) on Balsam to 3rd
(R) on 3rd to Birch (8.5+ milers will
continue to Hickory)
(L) on Birch to Parkway
Parkway to playground
8.5 Mile Route:
https://www.mapmyrun.com/routes/view/6525493819
https://connect.garmin.com/modern/course/352619511
Starting at playground, run behind skate park along
pickleball courts, along parkway to Birch St.
(R) on Birch to Meyers
(R) on Meyers to Oswego (Rte. 57)
(R) on Oswego (Rte. 57) to 4th
(R) on 4th to Balsam
(L) on Balsam to 3rd
(R) on 3rd to Hickory
(R) on Hickory to 4th
(L) on 4th to LMS school complex
(R) through school complex to Hickory
Cross Hickory to 7th
7th (cross Oswego/Rte. 57) to Alder
(L) on Alder to Sargent
(R) on Sargent (cross Tulip) onto 7th
7th to Memphis
(R) on Memphis to Tamarack
(R) on Tamarack to 6th
(L) on 6th (cross Tulip & Oswego/Rte.
57) to Hickory
(L) on Hickory to 2nd
(L) on 2nd to Birch
(R) on Birch to Parkway
(R) on Parkway to second loop (roughly 6.75 miles)
Loop around and follow Parkway back to pickleball
courts, around skatepark and back to playground loop
*For additional mileage, you can go further out on the
parkway towards Willow Bay or the dog park or tack on more at the end of the
run.
LOOKING AHEAD:
Tuesday (5/6): Meet at the playground
entrance of OLP at 5:45pm to do the workout we missed this week (sorry Kate, but
at least you’ll be able to compare your stats between weeks! 😊). If you raced
(Goat or Independence), you can either run a recovery workout or the planned
workout with the group, it’s all dependent on how you feel.
Saturday Long Run (5/10): Unfortunately, I have to work and won’t be able to meet
the group. This does not mean you can skip your runs!! Buddy up and plan for the following
distances:
Mountain
Goat Relay: 2.5-3 recovery miles
Mountain
Goat Full: 3-4 recovery miles
Buffalo
Half: 8 miles (at race pace)
Shipyard
Half: 10-11 miles
MOUNTAIN GOATERS!!
Can we please meet up before and after the race to take
some photos and celebrate?! PLEASE!!
HOH TEAM SHIRTS:
Shirts are ready! If you ordered one, I have it!
MEET OUR ATHLETE SPOTLIGHTS:
If you have not returned yours, please do, so I
can get them posted 😊 I’m
still working on sending the last few out but will do so soon!! Fill ‘em out
and send ‘em back!
Please make sure you are hydrating and that you are feeding
your body enough carb-rich (with some proteins) calories ahead of tomorrow’s run
and/or Sunday’s race!! These nutrients will help your body sustain the energy
needed to perform your best.
I hope you have a great Friday evening!
Coach Kristen