Saturday, Feb. 19th Info (from week 19 email)

Saturday:  9 miles Fleet Feet run in Davis
 
We will be parking in the lot behind Fleet Feet in Davis on 2nd (Fleet Feet  address is 615 2nd between E & F).  The cost is $1/hour (the machine does not give back change…it still owes me 3 bucks).  Fleet Feet will open at 6am to hold our keys, jackets, wallets 🙂 etc.
 
Walkers & Group A: Meet at 6am to depart at 6:05 (I know it’s early, but it’s just 1 time)
Groups B, C & CR:   Meet at 6:25am to depart at 6:30
 
We will travel from Fleet Feet to the arboretum (you may want to bring a flashlight/headlamp).  We will loop the arboretum once (3.5miles) then hit a little bit of the UCD campus then finish another loop around the arboretum.  Then we will head back to Fleet Feet for some eats.
 
Fuel:
Please remember to bring fuel and to fuel up properly before our Saturday run…here are some pointers:
 
1 Day before:  have a potato (with low fat toppings or you may take a ride on the D-train), give a protein bar or shake a try before you hit the hay (you can even go for a handful of peanuts).  Make sure your urine is clear…this way you will know that you are properly hydrated.
 
Pre-Run:  have a protein shake/or bar 1-2hrs before we hit the trail.
 
On the Run:
Begin Fueling:
    Current Runners:  at 30 minutes
    Everyone Else:      at 45 minutes
Fuel (bean/bear/gummy/raisin…whatever your glucose desire) Every:
    CR, Groups B & C: every mile
    Group A and Walkers:  every 10-12 minutes
Drink H20 or Electrolytes:
    Every Mile
Eat a Small Pretzel: This only applies to Group A and Walkers
    At 2.5 hours eat a pretzel every 10 minutes (this helps avoid water intoxication)
 
 
 
 
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