Monday 27th               Easy/Light Run 35-40 minutes

Tuesday 28th              No Run - Cross Training Day

Wednesday 29th          Light Tempo/Short Hills/Fartlek Workout

Thursday 30th              Easy Recovery Run 35 minutes           

Friday 1st                     No Run - Cross Training Day

Saturday 2nd                Easy Longer Run 60-70 minutes

Sunday 3rd                   Optional Easy/Light Run 30 minutes

Easy/Light/Recovery - Conversational Pace/Time on Legs/Relaxed Effort

Long – Run between 60-90 sec slower than your marathon goal pace

Tempo - Run between 65-70% effort of Max

Fartlek – Run between 80-85% effort of Max

Hills – Work on Turnover/Form

Tom Watson Park - follow the Diagonal Highway to 63rd St. Go north on 63rd for about a half mile and look for the sign saying Tom Watson Park on your right. Parking Lot is opposite Coot Lake on east side of 63rd. DO NOT park @ Coot Lake.

As you approach the first aid station along the race course, you see sports drinks in some cups and water in others. Which should you reach for? It all depends on running time and distance, level of intensity, individual fitness, environmental conditions and yes even personal preference. Having to decide between an array of sports drinks is pretty daunting, however, some are simply better than others, especially when you are striving for peak performance and optimal hydration. Taste is certainly key, since research has proven that we’re likely to stay better hydrated if we enjoy what we’re drinking.

A runner on a 30-minute run would not be hurt by using one of the endurance sports drinks, but just drinking water would be okay, as sports drinks become more important as workouts or races get longer. Whatever you choose, try drinking it cold and in frequent dosages…leaving you properly fueled and well hydrated.

With so many thirst-quenching options, water may seem rather pedestrian, however, it’s cheap and more readily available than any other beverage. Just remember that water won’t refuel your carbohydrate reserves and replace electrolytes lost through sweat. As mentioned earlier, runs of under 30 minutes are okay with water as one has enough stored energy to meet the demands of the workout. On runs over 30 minutes, since you need to replace spent carbs and electrolytes, water is insufficient and you should be looking to hydrate with energy sports drinks. Ideally, sports drinks have 6-8% carbohydrate concentration which allows them to be absorbed by the body up to 30% faster than water and provides a steady stream of carbs to re-stock spent energy stores. They also contain the electrolytes sodium and potassium, both minerals that are lost through sweat and important for fluid retention.

Some runners avoid sports drinks because they contain calories. This is a huge mistake, as when you are training long and hard, you should not minimize your calorie intake. Don’t work against your body when you are asking it to perform. Besides, research indicates that consuming carbohydrates during exercise may suppress your appetite later in the day.

 Endurance drinks typically offer the same carbohydrate content as regular sport drinks, however, they throw in an extra dose of sodium and potassium and deliver both carbohydrates and electrolytes which can enhance performance, while maintaining electrolyte levels.

What puts the “energy” in energy drinks? Most contain a potent mixture of caffeine and sugar proven to enhance performance. However, the extremely high amount of sugar in these drinks actually prohibits them from been a smart fluid choice during exercise. The reason been the dense carbohydrate content slows fluid absorption and can upset the stomach. Other stimulants often found in these drinks, such as guarana, ginseng, taurine and L-carnitine, may boost performance, but can also increase blood pressure and heart rate and make one feel shaky…particularly if taken on an empty stomach.

Research has indicated that adding a little protein to the carbs you consume post-run helps speed the restoration of your glycogen (energy) stores and facilitates muscle repair. Consequently, most recovery drinks contain 30-60 grams of carbs and 7-15 grams of protein…roughly a 4-1 ratio. Use your recovery drink after a harder workout or long run, when you have no appetite or as a pre-run meal if you can’t tolerate solids when fueling up.

As we start hitting those 90 degree days…stay HYDRATED and FUELED…I guarantee you’ll feel a lot better and your post-run RECOVERY will be great!!!

Remember to follow the Base Schedule based on your Fitness Level right now:

Group 1 – been training consistently since Bolder Boulder and running on a daily basis

Group 2 – took time off after Bolder Boulder and back running 3-4 times a week now

Group 3 – no running since Bolder Boulder and minimal training right now