Saturday Run (3.29.25)
Happy, Happy Friday y’all!
I hope your week has gone well and are ready for the weekend!!
We will meet at the playground entrance of the Parkway tomorrow for our training runs, ready to get started at 8am! According to the weather reports (and Dress My Run), it appears that the real feel temperature will be in the high 30/low 40s at the start of our run. It may also be humid with a chance of rain… basically, it’ll be PERFECT RUNNING CONDITIONS! The group should plan for the following distances this weekend:
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)
You can find links for 4.5/5 and 7.5ish mile routes below, along with turn-by-turn direction. As usual, I’ve included two links for each route. The first is for Map My Run, where I create routes and the second is to Garmin Connect where (if your watch is enabled with this feature) you can download the route for step-by-step navigation. Please let me know if you cannot open the links or would like instructions on how to enable navigation on your Garmin. **I think George knows how to do this with Apple watches**
If you would like a 3-mile route (that does not consist of an out and back on the Parkway), let me know and I’ll send one to you.
4.5/5 Mile Route:
https://www.mapmyrun.com/routes/view/6473485756/
https://connect.garmin.com/modern/course/340897253
Beginning at Playground follow Parkway to Birch St.
(R) on Birch to 2nd St.
(L) on 2nd St. to 4th St. (entrance of LMS Complex)
(R) into LMS Complex, follow sidewalk to Hickory St.
(R) on Hickory to 4th St.
(L) on 4th to Birch St.
(L) on Birch to 7th/Balsam St. intersection
(L) up Balsam to Hickory St.
(L) down Hickory to 7th St.
(L) on 7th (crossing 57/Oswego St.) to Alder St.
(L) on Alder to Sargent Ln.
(R) on Sargent (crossing Tulip St.) to Melvin Ave.
(R) on Melvin to 6th St.
(R) on 6th (crossing Tulip, Alder, and 57/Oswego Sts.) to Balsam St.
(L) on Balsam to Bass St.
(R) merge onto Bass to 1st St.
(L) on 1st to Sycamore St.
(R) on Sycamore to Parkway
(L) on Parkway back towards playground:**
** FOR 4.5 MILES: follow parkway back to playground
** FOR 5 MILES: stay RIGHT at the fork (by salt museum), following Restoration Way to Pickleball courts/parking lot
Turn around at pickleball courts/parking lot
Follow Restoration Way back, behind playground to starting circle
7.5ish Mile Route:
https://www.mapmyrun.com/routes/view/6473797738/
https://connect.garmin.com/modern/course/340946366
After completing the 5 mile route:
Follow Parkway to Sycamore St.
(R) on Sycamore to 1st St.
(L) on 1st to 5th St.
(R) on 5th to Bass St.
(R) on Bass to 1st St.
(L) on 1st to Sycamore St.
(R) on Sycamore to Parkway
(R) on Parkway towards playground
Stay RIGHT at the fork (by salt museum) following Restoration Way behind playground to starting circle.
*If you’re looking for 8 miles, I would recommend running out to the Pickleball courts and back (similar to the 5-mile route).
A few things to keep in mind:
- As usual, we will be out on the streets in the village. Please stay aware of cars, bikes, people, and pets on the roads- always running on the left side of the street, against traffic.
- These longer training runs are meant to be ran at an easy, conversational effort. Unless I’ve prescribed something different in an individual training plan specifically for you, you should run these at an effort that allows you to maintain conversation for the entire run… think a 2 or 3 on a scale of 1-10.
- These training runs are not meant to only train your endurance and to help you build your mileage in anticipation of your goal race (or distance), but also to train for the terrain and elevation of your anticipated goal race. They are also meant for you to practice fueling, hydration, appropriate clothing and footwear; along with preparing for different weather (have I ever told you about my first marathon 😊) … because you never know what race day will be like!
- 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!
- With a higher humidity (like tomorrow), you should plan to 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.
LOOKING AHEAD:
Tuesday Workout (4/1): Meet at the playground entrance of the Parkway at 5:45pm for our workout.
Saturday Long Run (4/5): Meet at the playground entrance of the Parkway at 8:00am for the following distances:
4 miles: Mountain Goat Relay
6 miles: Mountain Goat full/Shipyard Half
6-7 miles: Buffalo Half
** On either April 15th or 22nd, we will be holding our Tuesday speed work in Thornden Park. **
HOH WEBSITE:
Check out all the hard work George has put into the website: Head Over Heels Training! He is still looking for testimonials (with photos) to include on the website, which can be sent to him at ggates1020@gmail.com… Don’t worry, I won’t take it personally if you don’t want to say amazing things about me or the group 😊 You can also register for accounts on the website HERE.
TEAM SHIRTS!
I have placed the order for the shirts and will have them for you as soon as I’ve made them.. it’ll be a couple weeks turnaround.
EARTH DAY:
In honor of Earth Day (April 22), I was thinking it would be nice to give back to your community by participating in our own roadside trash cleanup. My thought would be that maybe we could plan a time after a Saturday training run or a Wednesday or Thursday evening. I don’t have anything specific in mind, yet but was wondering if anyone would be interested in such a thing… let me know your thoughts.
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
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