General Notes
- Eat heavy breakfast no later than 6:00am
- Then snack around 7:30 (banana-gatorade)
- The 10.7 miles (2 loops)
- Check-in Time: Check-in 9:00 to 9:15
- Please warm-up and use the portajohns right BEFORE you check-in and get your bib
- We are targeting this race based on HR, lap, and mile
Warm-Up
25 min total follow instructions below
- 00-10 min HR < 140
- 11-15 min HR < 160
- Stop and stretch
- Drink Infinit small water bottle with 2 scoops
- Start running again
- 16-20 min HR < 150-170
- walk 3 min
- 10 progressive sprints x 20 secs long
- walk back to the start point after each sprint
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Cool Down
- 10 to 15 min easy HR < 140..If too sore just walk
- Stretch