Thanks for a Great Season!

The marathon season is over and with that we are officialy closed for spring and summer. Training will resume in August for those wanting to run Rock N Roll Arizona. We'll work with you on a one-on-one basis if you are interested in running a fall marathon. We will do some group fun runs this spring and summer so check back from time to time and feel free to contact me anytime.

Regards,

Brian Craze

Marathon Long Run This Weekend

Hey Marathoners! Only 4 long runs left until the January 13th Rock N Roll Marathon. This weekends 18 miler is another chance for you to tinker with your diet and fluid intake. Here's a few tips for making the most of the day;

The Day Before Your Run

  • Start drinking about 3-5 oz. of water per hour. Drink throughout the day.
  • Have a carbohydrate rich breakfast and lunch. A lite dinner before 6 pm. Don't over eat.
  • Get to bed early.

The Day Of The Run

  • Wake up early. Give your body a chance to get everything moving. Have a light snack if you feel hungry...aim for about 200-300 calories of easily digestible food (Bananas and bagels work good for me). A little coffee 30-60 minutes before can help. 12 oz. of a sports drink like Accelerade about 30 minutes before the run will help if your not a coffee drinker.
  • Get some BodyGlide and lube everywhere! You are going the be running for several hours so you don't want to be uncomfortable! Don't forget your toes. Sunscreen, a hat and sunglasses will be good friends on the long runs.
  • During the run aim for 3-5 oz. of water every 15 minutes. You can substitute a sports drink like Accelerade in place of the water.
  • Every 30-60 minutes have some GU, PowerGel, Cliff Blocks, Sports Beans, etc. Pay attention to the instructions on the packet. If you are hydrating with a sports drink, these extra carbs are not necessary.
  • When you're done, have a recovery drink like EnduroxR4 within 30 minutes of completing the run. Then have breakfast. Go for a walk in the evening.
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