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Women's Ten Mile Bib Available!
IT'S FINAL TAPER WEEK RUNNERS!
Sign Up Here To Track Up To 3 Runners!
Meet at the bank parking lot at 5:30???? for carpooling! more info once we know the pre-race staging information by the construction of new stadium!
Post Race meet behind the Caribou Coffee stand on the east side of Corporate Team Challenge Tent
Women Run The Cities
Fox Valley Marathon
Tunnel Trails Big Apple Marathon
St. Croix Triathlon
"Keep it local" is the new buzz going around for this racing season! Larger organized runs are charging insane amounts of cash and will not guarantee you'll be able to run! Local hometown races are where this all began and most of these races are over 30 years old. Please support these races as the money involved goes directly to these towns to improve a child's future, pathways and historic sites.
Twin Cities Marathon Week #18
Wednesday: 3 miles
Thursday: 2 - 3 miles
Saturday: 1 - 2 Miles
Sunday: Race! Trust Your Training!
Twin Cities Marathon 2013
Hydration Guideline for Runners
ONE HOUR OR LESS
Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.
ONE TO FOUR HOURS
Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.
OVER FOUR HOURS
Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.
Twin Cities Marathoners!
PITFALL NO. 1: SETTING THE WRONG GOAL PACE
Many athletes have difficulty accurately assessing how their race preparation has progressed in comparison to their goal training plan. Masters often err by assuming they are in the same shape they were last year. Try running a race or time trial (ideally half marathon) three to four weeks before your marathon. By doing this three weeks out, before you taper, you keep from getting "pace greedy." Use several race predictors and select a median time to establish a realistic marathon goal based on the pace of this trial. (You can dream about the fastest time predicted and know the slowest is a fallback.)
PITFALL NO. 2: GOING OUT TOO FAST
The most important mile in a marathon is the first mile. Many competitors run the first mile too quickly because they feel so good after tapering and are fueled by the euphoria of finally racing after training so hard. I have studied hundreds of marathoners to under-stand the effects of uneven pacing, and my conclusion is that the best results come from running as even as possible each mile of the race. For masters, this consistency is even more important, as they spend exponentially more energy on running an uneven pace. Running the early miles 5 to 10 seconds per mile too quickly can be devastating to your overall race result.
PITFALL NO. 3: RUNNING EVEN SPLITS RATHER THAN EVEN EFFORT
Many marathons have been sabotaged by stubbornly hitting pace, regardless of the course topography. A runner I coach struggled up a half-mile-long hill at mile 7 of a marathon to keep his pace. Later, when we evaluated his performance, we noticed how high his heart rate spiked in that mile. He paid for it in the end, with a slower-than-expected final marathon time. To avoid this, keep running at the same effort and don't worry about the pace. This applies when running into the wind or down a long hill. You will keep your heart rate under control, not go into oxygen debt, and hit your goal.
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