CM-SBYB-10M

profile

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

SBYB-10M

Mile HR – Flat/DH HR-Hills Map Notes
1 155-175 165-185 Mostly downhill run controlled HR Ideally mid of the prescribed range. Should feel you are pushing but holding
2 155-175 165-185 Considering elevation changes I would call this “flat” Should feel you are pushing but holding
3 155-175 165-185 2 scoops of Infinit in a little bottle. Mostly downhill run controlled HR Ideally mid of the prescribed range. Should feel you are pushing but holding. try to finish the food before this mile if possible
4 155-175 165-185 This mile seems tricky. Hold in the upper range of the hill. Should feel you harder but no all out.
5 155-175 165-185 We are using this mile to control the HR and regain the form from the previous mile. keep in the mid range use downhills to bring down the HR if too high.
6 160-180 170-190 This starts harder. Hold in the upper range of the hill. We are starting the second loop we are going to crank up the HR if possible.
7 160-180 170-190 1 scoop of Infinit in a little bottle. This mile is “even” so try to set your target HR. We are pushing at this point but not all out
8 160-180 170-190 Mostly downhill, ideally bring the HR a bit down if possible if not keep it on the range. We are pushing. Remember the TT efforts we did some weeks ago
9 170-190 180-200 Going up and now we are pushing. If needed get a gel in. Keep it in “control” on these challenging numbers. Remember from now on is about pain managment
10 170-190 180-200 “Flat” time to keep pushing we are going harder but not all out yet.
10.7 170-190 180-200 Everything you have to the end.

Cool Down

  • 10 to 15 min easy HR < 140..If too sore just walk
  • Stretch