We are having a race prep meeting on Wednesday downstairs in our room at 5:15 PM. If you are racing and want a plan make sure you have sent us what your goals are (before Tuesday at noon) so that we can work something up for you ahead of time. We will discuss those plans at 5:15 PM this Wednesday. Anyone wanting to join and listen is welcome
The week (Wednesday Night) will see us return to our Point Edward LCBO start point. We have actually marked out 200 meter distances (white marks on the curbs) from LCBO straight up Helena for 600 meters, Helena, Arthur, Alexander and St Clair for a total of 1600 meters plus starting in front of the car wash on St Clair straight along St Clair for 1000 meters. These are simply marks (no numbers) but once you know where they are, it will make our instructions and your distances more accurate and repeatable.
The MORUN, which is our race is progressing nicely. We are hoping that all members will take part in some way, either volunteering or running. Our race is probably the best value in the area with a tax receipt being issued for most of your fee PLUS you end up with a long sleeve technical shirt, a medal, and this year Chilli and a beverage (Craft Beer from Refined Fools local brewery if you desire) and other eats. Refined Fool Brewery is actually making a brew specifically for our race - now that is SPECIAL. Please pass the work since most of the money we collect as race fees gets donated because we have such generous sponsors who donate enough to pay for your goodies - please have a look at that sponsor list
The following is from RUNNERS WORLD about nutrition before a half or marathon. This is for information only - (FoF do not promote this nor do we say don't do it)
Dick for FoF
Five to seven days out: Ease up on mileage.
During most weeks of marathon training, your muscles never have a chance to fully reload with glycogen. Runners and other endurance athletes simply need to back off on training for a few days and muscle enzymes responsible for restocking glycogen will gradually begin to store more carbohydrate, helping build up your energy reserves for race day. Make sure you’re consuming at least three grams of carbohydrate per pound of body weight during this time period to meet your needs.
Three to four days out: Up the carbs.
Boosting carbohydrate intake to 3.5 to four grams for every pound of body weight (about 600 grams per day for a 150-pound runner) will further increase your glycogen stores. The key is to back off on fat and protein to help balance your calorie intake and avoid gaining weight. Even with those cutbacks this higher carb intake may supply too many calories for your needs. If you notice you start to gain more than a couple pounds, tweak your diet, reducing your carb intake until your weight balances out.
Two to three days out: Cut out bulk.
Limiting high-fiber foods such as bran cereals, whole grains, and large amounts of vegetables for the few days prior to a race has multiple benefits. Research from the Australian Institute of Sport shows that eating a lower fiber diet can help lighten the weight of material in the intestines. This can reduce your body weight (potentially leading to faster running times) and may help you avoid the need for a midrace pit stop that would otherwise add time to your race.
Two to four hours out: Eat!
A pre-race meal supplies extra carbs to top off glycogen stores, particularly in the liver, which will help steady blood sugar levels during the race. Aim for .5 to one gram for every pound of body weight (about 75 to 150 grams for a 150-pound runner)—but only eat the higher range if you have four full hours to digest. Back off on fats and keep protein to about 15 grams or fewer—both nutrients take longer to digest. A recent study from the University of Minnesota found that for novice marathoners, eating a high-carb prerace meal was an important predictor of finishing times: runners who ate ample carbs ran faster than those who skimped.
Midrace: Fuel up according to plan.
Put your training to work: Fuel up with at least 30 to 60 grams—and up to 90 or 100 grams if your gut tolerated it during training and you’re planning to race hard—of easily digestible carbs per hour (spread it out, such as every mile or so). Fluid intake should also go according to training, keeping the temperature in mind; sweat losses will be less in cooler weather. Studies show mild dehydration (one to two percent loss of body weight) will not hamper performance, so avoid over consuming fluids. Not only will it make you heavier, but also you’ll risk diluting electrolytes, a potentially serious medical condition. If you feel yourself start to fade during the second half of the race (and who doesn’t?), try a hit of caffeine (30 to 50 milligrams) from an energy gel, chews, or drink. Studies show this modest amount helps boost alertness and may provide a second wind.