Saturday Practice

We'll do 10-11 miles this Saturday at Little Red schoolhouse. Meet in the parking lot at 8:15.

Marathoners
There are only two more workouts together as a team before the marathon - be sure to rely on your teammates for support and sanity checks these last few days before the marathon. Be sure to come to practice and savor all the hard work you put in. We are all planning to meet race morning at the Hilton Hotel. More details will follow at next Wednesday's practice.

Everyone - mark your calendars - we are planning a post marathon celebration on Wednesday October 10th for all team members. We will continue to do speedwork on subsequent Wednesday's until Turkey Trot season.

Marathoners - Here is a good article on carbo-loading which wil help you start the race with a little more glycogen in your muscles

Research shows that you can increase glycogen storage significantly without first depleting it. A newer carbo-loading protocol based on this research calls for athletes to eat a normal diet of 55 to 60 percent carbohydrate until three days before racing, and then switch to a 70 percent carbohydrate diet for the final three days, plus race morning.
The No-Depletion Carbo-Loading Method
Perform a long workout (but not an exhaustive workout) one week before race day.
Eat normally (55-60% carbohydrate) until three days before a longer race.
Eat a high-carb diet (70%) the final three days before racing while training very lightly.
Perform a longer workout (but not an exhaustive workout)a week from race day followed by increasingly shorter workouts throughout race week. It's simple, it's non-excruciating, and it works.
Note that you should increase your carbohydrate intake not by increasing your total caloric intake, but rather by reducing fat and protein intake in an amount that equals or slightly exceeds the amount of carbohydrate you add.
Be aware, too, that for every gram of carbohydrate the body stores, it also stores 3 to 5 grams of water, which leads many athletes to feel bloated by the end of a three-day loading period. The water weight will be long gone by the time you finish your race, however.