Hello Team,
Tomorrow marks our self-led workout day as I will be out of town. Please ensure you follow your respective workout plans. Here’s an outline for Saturday and Sunday to help you prepare:
Saturday:
- Olympic and 70.3: 50 miles followed by a 4-mile run
- Full / Uñtra: 80-100 miles followed by a 6-mile run
When planning your nutrition, consider the timing and intensity of your workouts. To optimize performance and recovery, aim to consume a balanced meal rich in carbohydrates and protein 1-2 hours before exercising. Post-workout, refuel with a protein-rich snack or meal within 30 minutes to support muscle recovery. Staying hydrated throughout is also key to maximizing your results.
Sunday:
- Short Distance: 8-10 miles with the last 2 miles broken into 800-meter repeats at race pace effort, including 90 seconds of recovery in between.
- Half Marathon: 10-12 miles with a fast finish over the last 3 miles.
- Full Marathon: 14-16 miles, where the last five miles should be split into 2 x 2-mile tempo runs with 90 seconds of recovery.
Make sure to stay hydrated and consider incorporating carbohydrates and electrolytes to support your endurance.
Best,
Coach Torres
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