We will be set up for 16 miles starting at Foos Coffee and Custard in Leawood at 6:30AM Saturday, Feb. 6th. Note the earlier start time. Check your training schedule for your goal distance.
To work on this weekend: Nutrition for Performance and Goal Pacing
RRKC provides sport drink that contains electrolytes and quick acting carboyhydrates at each aid station at half strength to prevent stomach upset. If you are running greater than 90 minutes, you need to supplement the sport drink with slow release energy sources.
Experiment with nutrition options to see how they affect you. Before you begin your run, you can opt for a quick release sugar such as a banana or raisins, but if you are running greater than 90 minutes, you should begin fueling 30 minutes into your long run with slow release energy sources. Go here for a list of options.
Besides nutrition, you want to be working on your pacing. You should be running the middle 50% of your run at goal race pace for your event. If you need help determining your goal pace, contact coach Amy at firstname.lastname@example.org.