As long as I have recovered from this wretched cold, training will be on this SUNDAY AT 830AM. We'll be taking training to the next level, moving away from the 7km Bay Run (until the race day - August 2nd) and into Centennial Park.
REMINDER: please advise me if you would like to register for the Bay Run as part of the group to receive discounted entry!
The meeting point is inside the gate at Martin Rd, just off Lang Rd:
Google Map here.
There is plenty of on street parking and if you want a lift, let me know, I'm all for car pooling.
The run will be a 3km warm up on the inside grass track followed by a 5km circuit incorporating a hill, making a total of 8kms. You are welcome to join only for the 3 or the 5, up to you.
Please be mindful that the aim of the session is a long slow distance run. You need to be doing your own fartlek or high intensity interval training through the week to improve your speed. The aim of the slow distance run is to recruit type 1 slow twitch muscle fibres and for mitochondria, increasing aerobic and cardiovascular comfort. This is not speed work, but it is the corner stone on which any speed work must always be based.
FOOD/DRINK BEFORE A DISTANCE RUN.
- Ensure proper hydration the day before the run as well as plenty of carbs through the day, then finally eat a high carbohydrate dinner to ensure your glycogen stores are full.
- An hour before the run you need to have had 2 x 300ml of water and a carb snack such as half a banana, toast - whatever you can stomach, again to ensure your glycogen stores are prepared for distance training.
- Caffeine does enhance performance but have your coffee or tea before the water and be aware of any diuretic effect.
- If you pee when you wake up and again before you leave home, you should be right for the duration of the session.
This is something you need to start experimenting with now so that you are comfortable with what works best for you BEFORE we get to race day.
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