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Hello Awesome Marathoners,

It is finally here! All Chapter Beach 22 miler run.

Drinking/eating schedule before a hard morning run

1 hour before a morning run: either a cup of coffee or a glass of water. If you need to eat something, have half of an energy bar or a packet of a gel-type product. if you don't gel-type product, a bowl of cereal help or a protein shake.

It is going to be warm this weekend, if you are sweating a lot, 3-4 glasses of good electrolyte beverage through out the day, when you are not running.

Schedule for the week FT=Foundation Training

Tues. Feb 11th OFF

Wed. 5 miles + 20 min. FT

Valentine/Olympic Spirit Run fabulous prizes will be handed out for those who participate .

Thur. 40 min. FT

Fri. OFF

Sat. ALL CHAPTER BEACH RUN 22 MILES

See you Saturday!

Raymond