WOW Great Accomplishments

26.2 miles A MARATHON!  What a feat!  Keep in mind that in the first Marathon in Greece, the athlete died at the finish-it is that challenging! Several M4Lers finished the full course and many others enjoyed the team aspect of the relay!  Regardless, how you did it, we all praticpated in the first SB International Marathon and should be very proud of the grueling training we did! 

Thank you Coach Anthony for the expertise and encouragement!

Thank you to all the M4L teammates!  You are awesome!

Tomorow morning!

Hey Gang tomorrow we will indeed be having practice!!! We obviously wont be running too much at all 1-2 miles depending on what your running Sunday but we will meet at 7am @ SMHS track. You can expect a short easy warm-up, light drills and stretching as well as striders for relay runners. Practice will be in and out in under an hour so get a good nights sleep and I will see you in the morning!!

Anthony

Race day is upon us!!!

M4Lers-

13 weeks, hundreds of miles worth of training and our big day has finally come!!! Hope you're all excited for this Sunday. Rest has been our theme this week so regardless of the mileage you have gotten in be sure to take it easy from here on out!!

A couple of important last min preparations:

• Hydrate!!! Drink all the water you normally do plus more!! A couple good general guidelines to follow are drink at LEAST two liters of water every day until race day. Keep up with the water intake until your pee is no longer yellow but close to clear!!
• Carbo Loading - There are plenty of new age ways to get this done and please feel free to try anything that works for you so long as you do indeed get in extra carbs before race day!! As far as my recommendation start eating your carbs as of today one meal a day of extra carbs until Sat and then get in a carb filled lunch and dinner keeping the dinner low on cheeses and sauces like marinara. Remember its not just what you eat the day before but even two days prior that your body will be using to get you through the long haul!!
• REST!! Be sure to not only take some time off the road but also STAY OFF YOUR FEET!! Massage is a great way to get that blood circulating icing anything that even remotely feels fatigued, leg drains can be good last minute prep!
• Pre Race plans although we are not meeting this Sat be sure to get yourself up Sat morning at the same time you will be Sunday and get in a easy mile or two with eating and stretching to prepare your body to be ready to go! **4-6 Striders for those relay runners to prep the fast twitch muscles that we have been training that are ready to MOVE!!
• Sleep aside from resting make sure your getting consistent sleep in the days prior this should not be overlooked as even the most prepared can have a hard time making it through by bad sleep patterns!
• Remaining schedule: Thurs = Rest, at most 3 miles. Fri = Rest, no running. Sat = pre race

All in all it's been great working with you guys and I will look forward to seeing you all out there on the course and after the race to get some last minute season recaps from you all!!
GO MOMENTUM!!

Anthony