Weekend Mileage (8/9/25)

Happy
Friday, team!

I hope you’re well and ready for the weekend! Please remember that we are NOT officially meeting as
a group tomorrow, as I will be participating in Mammoth March with Cindy
and Shannon. Provided the air quality is at a safe level, you should still get
out for your training runs this weekend, planning for the following mileage:

Low-end
Base Building/Maintenance: 3 miles

High-end
Base Building/Maintenance: 5-6 miles

Sackets
Harbor Half: 7-8 miles

MCM: 20 miles

COACH CHAT:
RUNNING SAFE IN POOR AIR QUALITY:

As you know, running outdoors in poor air quality can
be tough on your lungs, heart, and your recovery so in the event the AQI is
still high this weekend, I wanted to provide some quick information about
staying safe while running in poor air quality.

Before
heading out, check the AQI, keeping these
levels in mind:

·       0–50
(Good): Safe for most people.

·       51–100
(Moderate): Usually fine, but sensitive people may feel effects.

·       101–150
(Unhealthy for sensitive groups): Consider modifying intensity or running
indoors.

·       151+
(Unhealthy): Best to skip outdoor running; use a treadmill or cross-train
inside.

*I usually modify to an hour if the
AQI is between 70-100 and cancel if it’s higher than the 100-105 range.

While running
indoors is the safer option, if you do run outdoors, the earlier you get out, the better.
Try running first thing in the morning before pollutants have time to build
back up. Also avoid running near busy roads or when traffic is at its heaviest.
Consider taking your run through parks, trails, and areas with trees as they
usually have cleaner air than city streets.

Adjust your
effort and listen to your body! The heavier you breathe, the more
air you take in which equates to more pollutants. It’s okay to run easier
efforts – especially if it means keeping your body safe.

Hydrating during
and after your run is especially important as drinking water will help flush
pollutants out of your system. (See! It always comes back to staying hydrated)!!

Listen to your body! If
you experience any of the following symptoms, you should stop running:

·       Coughing

·       Shortness
of breath

·       Throat
irritation/burning

·       Light-headedness

·       Dizziness

·       Nausea

·       Unusually
fatigued

Your safety and well-being is always more important than your
run so please use your best judgement and stay safe!

LOOKING AHEAD:

Tuesday (8/12): Meet at the Playground entrance of OLP
at 5:45pm. I have a super
fun workout planned that you are not going to want to miss!! I’ll be
sending more information about the workout this weekend!

Saturday (8/16): No official group run as I will be running the Valley Nature
Run. In case anyone wants to join me for an easy 4.4 miles (this race is also
part of the Syrathon Series) you can register using the link below.
Registration is currently $23.15 (goes up to $38 on August 15)

https://runsignup.com/Race/NY/Syracuse/ValleyNatureRunWalk?raceRefCode=aL20WYSw

Saturday (8/23): No official group
run. It’s my daughter’s wedding!

I will remind you of your scheduled mileage ahead of
time and am happy to provide routes for anyone who would like one for any of
these dates.

Please continue hydrating today, stay safe on your
runs, and send me your running photos!

Have a great weekend and I cannot wait to see you on
Tuesday!

Coach Kristen