Lecture Notes

Hydration

https://www.rei.com/learn/expert-advice/hydrate.html Interesting article from Outside: https://www.outsideonline.com/2312886/costco-high-performers-dream  
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Recovery

Here are 10 quick tips: Hydrate as soon after your run as possible with Gatorade or an electrolyte drink Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas. Eat a small meal that contains a 4 to 1 ratio of carbohydrates to protein Take an…
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Sat Routes

6/20 http://www.mapmyrun.com/routes/view/2114646463 6/9 http://www.mapmyrun.com/routes/view/2087944879 5/12 8miler 1.) Head northwest on SW Nimbus Ave 2.)  L Sw Gemini Dr 3.)  R Sw Nimbus 4.) R Scholls Ferry Rd 5.) R Sw Conestoga Dr 6.) R Sw 125th 7.) L Sw Brockman St 8.) L Sw 130th ave 9.) R Sw Davies 10.) L Sw Sorrento Rd…
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Nutrition

Nutrition plans an integral role during your marathon/half marathon training program. Here are the key points to be aware of: Water • Is essential • Need 5-12oz every 10-12 minutes • Active individuals should consume at least 10-12 cups a day • No calories/ CHO/sodium for events lasting under an hour, more than an hour…
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Exercises and Yoga!

Yoga is perfect for recovery, flexibility and stability. There are great yoga poses that integrate your whole body for post run cool downs. We have monthly yoga available with the lovely Julie Sparling, who is also an avid runner. Join us May 13th- 7pm at Overlook park for a 5K run and sunset yoga session. BYO…
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Staying Visible While Running

Running is one of the healthiest forms of exercise. According to the American Heart Association, 150 minutes of brisk physical activity per week goes a long way in maintaining healthy blood pressure and heart function. While it’s ideal to travel on designated jogging paths, sometimes it’s impossible to avoid running alongside traffic. If this sounds…
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Final Race Preparation Notes

Race Expo Must go to pick up bib, packet, and shirt Don't sample NEW things that cause upset Don't spend lots of timing walking around, stay off your feet Saturday Stay off feet as much as possible, relax Stay hydrated - sip sip sip Bigger meal at lunch, simple carbs lite protein at dinner, not…
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Running Safety and Apparel Notes

Safety Review road rules- run against traffic, stop at lights, eye contact w/drivers Cell phone - carry phone for emergencies!  Use a cell phone holder – arm or waist band Shoe tag - EBF tag for emergency contact-it’s also reflective Road ID can add important medical info-allergies/etc - for wrist, shoe, or neck tag Dusk/Dawn/night use head…
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Recommended Runner Reading

New Runner: Proper Running Etiquette Wet Equity – Pool workouts for runners Everything You Need To Know About Hill Training 4 Sprint work outs that will increase your speed! Chip Gaines: "Never Judge your full potential based on your first run" Nutrition~ For serious training, hold the carbs at dinner time.  
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