After working the bar until 1am, getting up at 7:15 to get to the College of Marin by 8am was brutal. I even slept in my running gear. Once there though, the sun eventually came through the clouds and the group energy was uplifting.
The coach, Leslie, pictured below with her arm raised by the water station, marked the trail with flour for the 2, 2.5, 3, 3.5 and 4 mile turn around points. My original goal was 5 miles but I was feeling good and so we went to the 3 mile turn around and did a total of 6 miles!
The run had one water station and a light brunch at the end (I'm eating a soy yogurt below :). The run was followed by a Nutrition clinic by an endurance trainer. For long runs, she suggested:- before a long (10+ miles): 200-250 calories
- during: 200-250 calories every 60-90 minutes, 8 oz of fluid every 15 minutes
- after: 200-250 calories
- suggested "calories" was a balanced high carb, med protein and low fat diet
- using training time to experiment with different bars, sport drinks, gels, etc to see what you like the best and as often as possible eat real food
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