Weekend Mileage (6.21.25)
Hello and Happy, Happy Friday!
I hope you all had a great week and are ready for the weekend!
We will be meeting at Willow Bay tomorrow morning, ready to begin our warmups at 8am. Please note that this is a change in location!
It is going to be humid, with a real feel in the low-mid 70’s. This along with the fact that your body heats up at least 15-20 degrees during exercise, means that it’s going to feel hot and likely uncomfortable. Plan ahead and stay hydrated today and bring enough hydration and nutrition with you to sustain your entire run. If you are wearing a hydration vest, make sure it fits you properly- otherwise, it can cause chaffing (which is no fun!).
If you’re interested in learning why summer running feels harder or its benefits, you can read my recent blog post: How to Handle Running in the Heat & Humidity, which can be found on the website. You can also find some tips/reminders that may help make it a little more bearable.
This weekend, we are planning for the following distances:
MCM: 9-10 miles
Sackets Half: 6 miles
*If you would like alternate mileage, please let me know so I can plan accordingly
I am not creating routes for tomorrow’s run. Instead, we will plan for an out and back along the Westshore Trail. Although I am not creating routes, you can use the following landmarks to help guide you as you plan your mileage.
Route Ideas:
- Out around the field loop will give you ~5 miles
- Out to the 690 bridge (and back) will give you ~6 miles
- Half mile beyond the Amp (and back) will give you ~7 miles
- The near side of the Orange Lot (and back) will give you ~8 miles
- The far side of the Orange Lot (and back) will give you ~10 miles
Please keep in mind that the path on the Westshore Trail is not as wide as the Parkway and can get busy with other runners, walkers, and cyclists.
- Cyclists are often terrible at calling out as they approach so, please stay alert and aware of your surroundings.
- As cyclists approach, call them out to fellow runners/walkers that may be ahead or behind you.
- Always stay to the side of the path so cyclists and other runners can pass as needed.
COACH CHAT: What is the Purpose of Long, Easy Training Runs & Why are They Important?
Whether you’re training for an endurance race or just looking to stay active- the purpose of long, easy training runs is to build the endurance foundation that runners rely on for a safe, successful run. When you run your long training runs at an easier, conversational effort, you accomplish the following things:
Build Your Aerobic Capacity (VO2max):
Long, easy runs train your cardiovascular system to become more efficient at using oxygen, which is essential for running longer distances with less fatigue.
Improves Fat Metabolism:
These runs condition your body to burn fat for fuel instead of quickly depleting glycogen stores, which helps in avoiding energy crashes or “hitting the wall.”
Improve Your Cardiovascular System:
Running easy for an extended time boosts your stroke volume (the amount of blood pumped per heartbeat), strengthening your heart and lungs and improving circulation and oxygen delivery to your muscles.
Train Your Mind:
These runs build mental stamina, helping you become comfortable with the discomfort of time on your feet. They also help build the focus and patience required for running longer distances or amounts of time.
Reinforce Musculoskeletal Durability:
Easy long runs strengthen your muscles, bones, tendons, and ligaments, making your body more resilient and less prone to injury.
Supports Recovery and Consistency:
The low-intensity nature of these runs ensures that you don’t overtax your nervous system by not overtraining, allowing your body to recover, adapt, and come back stronger. These runs support your harder workouts (like speed sessions or tempo runs).
Remember that these runs are meant to be run at a conversational effort; meaning you should be able to converse the entire time with little difficulty in breathing (the heat and humidity will change how your conversational effort appears). They are not meant to show how fast you can run. These runs are about building your engine, not testing it!
LOOKING AHEAD:
Tuesday (6/24): Meet at the Playground entrance of OLP, ready to get started at 5:45pm.
*It is going to be HOT, so we will modify the workout. If the real feel temperature is above 95 degrees, we will cancel. If we cancel, I will notify everyone by email and in our Facebook group.
Saturday Long Run (6/28): Meet at 8am for our training runs. Plan for the following mileage:
MCM: 11 miles
Sackets Half: 6 miles
*If you would like alternate mileage, please let me know so I can plan accordingly
The warmer weather will quickly deplete your body of important nutrients, hydration, and energy so along with making sure you are getting enough rest, please make sure you are hydrating today and fueling your body with enough carb and protein-happy calories to sustain your entire run tomorrow.
I cannot wait to see you tomorrow morning at Willow Bay for our longer training run.
Have a great afternoon!
Coach Kristen