Now you should be fueling properly. A gel every 45 minutes. If you do salt pills, once an hour. Go by time on feet, not distance for the training runs.

You should also start the run with a gel. The next gel is for anticipation of the previous being absorbed. So you are not taking a gel for when you are starting to bog down.

Try to carb load this Friday and Saturday to see how your body handles the glycogen stores. Usually cut off the carb loading 12 hours before the run. It's also better to figure this out now than the day of the race.

Scotia will be colder and will have water stations more often. Plan to run this run 20-30 seconds slower than your marathon pace. 

Afterwards, we'll have a group stretch. Make sure to foam roll throughout the week.

 

17k

  • Academy
  • Queen
  • Jameson
  • MGT - Jameson Exit
  • MGT all the way to Cherry
  • Cherry south, just crossing the bridge
  • Back up Cherry to Front
  • Front across to Sherbourne
  • Queen
  • Home

 

Fountain of YOUTH

32k

  • Academy
  • Queen
  • Jameson
  • MGT - Jameson Exit
  • MGT all the way to Cherry
  • South end of Cherry Street
  • Take the path through the Leslie spit
  • Back up to Lakeshore
  • (map wouldn't work) Go south at Coxwell @ corner of Ashbridges skate park
  • Take the beach path all the way to the end
  • Either go up to Queen at end of path, or run through the sand to RC Water Treatment plant
  • Enjoy water, get younger
  • Queen street
  • Home

 

 

Cheers, 

Hawaii

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