Saturday Run (3.22.25)

Happy Friday, everyone and to those of you running Syracuse Half, Happy Race Weekend!

Good luck to Diana, Cindy, Vicky, and Liz who will be running the Syracuse Half with me on Sunday. For anyone interested in coming out and cheering your teammates on, the race kicks off at 7:53am from the Oncenter. Friendly faces and loud cheers are always appreciated out on the course 😊

We will meet at the playground entrance of the Parkway tomorrow at 8:00am for our longer training runs. It won’t be as warm (or humid) as last week as it appears the real feel temperature will be in the low-mid 30’s at the start of our long runs. With this in mind, please plan accordingly while picking out your wardrobe. Remember that your body will heat up at least 15-20 degrees during exercise, so while you may feel cold at the start of the run, it will likely only last a short bit. If you feel comfortable, or even warm at the start of the run, then you are probably overdressed. You should plan for the following distances:

• 30 min walk or 20 min easy run: Syracuse Half
• 4.5 miles: Mountain Goat Relay (low end mileage)/Shipyard Half
• 5 miles: Mountain Goat Relay (high end mileage)
• 7 miles: Mountain Goat (full)
• 7-8 miles: Buffalo Half Marathon

You can find links to the 4.5 and 7-mile routes along with turn-by-turn directions, below. As usual, along with linking the routes from Map My Run (where I create our routes), I am also linking them from Garmin Connect to allow turn-by-turn navigation from your watch (if your watch is equipped with this feature). Please note that for your watch to give you turn-by-turn navigation, you’ll need to send the route to your watch. Please let me know if you’d like instructions to download the route to your watch or if you have trouble opening either map.

For those of you who need 5 miles, check the directions within the 4.5-mile route for a short add-on. If you need 8 miles, I recommend adding additional mileage on the Parkway before returning to the playground.

If you’re running Syracuse Half, you should only plan for either a 30-ish minute walk or a very easy, conversational 20-minute run… just enough to loosen your legs and warm your muscles up.

4.5 Mile Route:

• https://www.mapmyrun.com/routes/view/6463838221
• https://connect.garmin.com/modern/course/339366829
• 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 7^th St.
  • (R) on 7^th to Oswego Rd.
  • (L) up Oswego (Rte. 57) to Meyers Rd.
  • (L) on Meyers to Hickory St.
  • (L) on Hickory to 4^th St.
  • (R) on 4^th to LMS complex
  • (R) through LMS to Hickory St.
  • (L) crossing Hickory to 7^th St.
  • (R) on 7^th to Balsam St.
  • (R) on Balsam to 1^st St.
  • (R) on 1^st to Birch, down to Parkway**
  • (**for 5 miles, turn right on Parkway, circle bathroom loop 2^nd time)
  • (L) on Parkway towards playground
  • Merge RIGHT to follow Restoration Way behind playground, back to start.
  • ** this .5 mile add on is not noted in the map**

7 Mile Route

• https://www.mapmyrun.com/routes/view/6464025982
• https://connect.garmin.com/modern/course/339367086
• After completing the 4.5-mile route:
  • Follow Parkway to Sycamore St.
  • (R) on Sycamore to 1^st St.
  • (L) on 1^st to Birch St.
  • (R) on Birch to Balsams St.
  • (R) on Balsam to Bass St.
  • (R) on Bass to 1^st St.
  • (L) on 1^st to Sycamore St.
  • (R) on Sycamore to Parkway
  • (L) on Parkway to playground

A few things to keep in mind…

• Please remember that these longer training runs are intended to be ran 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, again 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… even with cooler temperatures.

LOOKING AHEAD:

Tuesday Workout (3/25): Meet at the playground entrance of the Parkway at 5:45pm for our workout. Those of you who ran Syracuse Half can either run the scheduled workout or plan for an easy 30-min run; depending on how you feel. 

Saturday Long Run (3/29): Meet at the playground entrance of the Parkway at 8:00am for the following distances:

• 3-4 miles: Syracuse Half
• 4.5 miles: Mountain Goat Relay (low end mileage)/Shipyard Half (maybe try for 5 this week)
• 5 miles: Mountain Goat Relay (high end mileage)/Shipyard Half
• 7.5-8 miles: Mountain Goat (full)

Let’s Celebrate You!

Ater this week’s workout (3/25) we will be going to Cobblestone for pizza and drinks! If you haven’t already, please let me know if you are planning to attend so I know how many pizzas to order ahead of time.

TEAM SHIRTS!

Performance shirts (short/long sleeve, tank/muscle), hoodies and crew necks are available to order, again! Check your email for information on pricing and styles. Orders can be placed by completing this Google Form: https://forms.gle/4nAkqdRzUtYmv4vw8 by Thursday, March 20^th.

HOH WEBSITE:

Head Over Heels Training is out there! Check out George’s amazing work 😊 In case you didn’t see George’s post in our Facebook group, has asked for testimonials (with photos) to include, which can be sent to him at ggates1020@gmail.com. You can also register for accounts on the website HERE.

Please make sure you are hydrating and consuming carb-rich (with some proteins) calories today to help keep your body prepared and ready for tomorrow’s run.

I’m excited to see you all at 8am at the playground.

Have a fantastic afternoon!

Coach Kristen– 

Kristen Krause

315.383.0011