Weekend Miles (8/30/25)

Hellooo
and Happy Friday!

Here’s hoping y’all had a great week and are ready for
the long weekend!

We will be meeting at the playground entrance of the Parkway tomorrow at 8am for our
training runs (maaan it feels like a long time since I’ve said this!). You can
plan for the following mileage:

Low-end Base Building/Maintenance: 3 miles

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

Sackets Harbor Half: 6 miles
(welcome to your taper!)

MCM: 20
miles

This week, instead of creating route maps, we’re going
to plan for an out and back along the Parkway. From the playground to the dog
park and back will give you close to 7 miles; threading the needle before
coming back will get you close to 7.5 miles.

If you are running more than 6-7 miles
and would like a route, please let me know and I can send you one this evening.

When running your training runs, please try to keep in
mind that you should be keeping them at an easy,
conversational pace… especially if you are
tapering (remember that taper week is a time to give your body a bit of a break
ahead of your race).

I think it’s going to be cooler (mid 50’s to 60’s) tomorrow
morning, but with a higher humidity, so you should definitely plan to carry hydration with you along with more than enough nutrition to sustain your entire run.
I tend to take a gel of sorts 10-15 minutes ahead of
starting my run and then replenish every 40-45
minutes (or 3.5-4 miles) during. Obviously,
this varies from person to person based on your efforts and energy use, but it’s
a good reference point. Even if you don’t feel like
you need to refuel during your run, you do! Once you begin to feel like
you need to take more nutrition, it’s probably too late and your body will end
up spending the rest of your run trying to play “catch up” on your nutrition.
We do not want to finish our runs feeling icky or overly hungry.

LOOKING AHEAD:

Tuesday
(9/2): Meet at the
playground entrance of OLP, ready to get started at 5:45pm. Those racing
Sackets will have a taper workout while everyone else will run a speed workout.

Is there any interest in going to Cobblestone
after Tuesday’s workout to celebrate everyone’s hard work over the summer? Let
me know!

Saturday
(9/6): There will
be no official group meeting due to the Sackets Harbor Half Marathon taking
place on Sunday!! If you are not running Sackets, you can plan for the
following mileage:

Low-end Base Building/Maintenance: 3 miles

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

MCM: 12-13
miles

Please stay
on top of your hydration today and be sure to feed your body those important
nutrients (carbs with some proteins!) that keep your body happy, healthy, and
ready to work hard for you!

I’m looking
forward to seeing you tomorrow morning!

Have a
great afternoon!

Coach Kristen