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CM-SBYB-10M

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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