Happy last day of July, friends!
I hope your week has been fabulous! Good luck to Cindy, Shannon, and Vicky who will be
running the 174th Attack Wing Runway 5k tomorrow!
The rest of us will be meeting in the LMS parking lot at
8:00am for
our long training runs. While the real feel temperature will be in the high 60s
at the start of our run, it will increase as the morning continues so plan to
hydrate today and carry water (preferably with electrolytes) on your run.
This week, we are planning for the
following mileage:
3 miles: low-end
base/maintenance build
6-8 miles*: high-end
base/maintenance build/Sackets Harbor Half
18 miles: Wineglass
Marathon
You can find links to the route maps
below along with turn-by-turn directions in the attached document.
*While I did not create a specific 6-mile
route, the 8-mile route includes a bailout option near mile 6 that will allow
anyone not looking for 8 to head back to the parking lot.
HOH 3 Mile Route (LMS)
8.1.26
https://www.mapmyrun.com/routes/view/6755754391/
HOH 8 Mile Route (LMS)
8.1.26
https://www.mapmyrun.com/routes/view/6756224493/
HOH 18 Mile Route (LMS)
8.1.26
https://www.mapmyrun.com/routes/view/6755748501/
As always, these routes piggyback off
one another and loop back to the parking lot every 3-5 miles to drop off those running
lower mileage and allow longer milers to briefly refill water & nutrition.
With that being said, because these
runs not only train your body and mind for race day mileage but also help you
train on how to fuel, hydrate, and how to carry your fuel and hydration, you should not completely depend on refilling and
refueling during our loop backs. Instead, those of you running longer
miles (I’m talking to you half and full marathoners) should plan to carry more
than enough hydration and intra-run nutrition to sustain your entire run.
LOOKING AHEAD:
Tuesday (8/4):
Meet at LMS at 5:45 for speedwork
Saturday (8/8):
Good luck to Cindy, Morgan, and Shannon at
Mammoth Marck (&to Vicky who is volunteering at MM). The rest of us will meet
at LMS at 8:00am for our long training runs
Hydrate today, fuel your body
appropriately, and rest up ahead of your runs, tomorrow!
Have a great afternoon, stay cool, and
I cannot wait to see you all tomorrow morning!
Run Safe. Run Smart. Run Strong. 🩷🖤
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