Description
25K Trail Running Class July 27-October 17 What you will get: 12 Week Training Plan Expert Guidance on Trail Running and Strategies. Nutrition and Hydration Science. Heat Management And More Expert Guidance on Trail: Benefits of Trail Shoes How to not get lost - utilizing Strava maps How to not fall - Scan about 4 feet ahead of you. Pick up your feet How TO fall Hike the hills Run by effort, not pace Temperature adjusted paces Preparation/Basics for Newbies/ Trail Prep 101 (Week 1) Sunshirts, bandana/neck buff, arm sleeves, calf sleeves, toe socks, gaiters, tall socks, sunscreen, bug repellent, anti-chafe stick, diaper rash cream, toe nail clipping, headlamps 300 lumen First aid-tweezers, band-aids, vaseline, blister kit, kt tape Trail Etiquette: aka how to not be a jerk. No headphones, but if you must, keep the volume down low enough to hear rattlesnakes, other runners, and bikers. Please don’t play music from your phone or a speaker. No one wants to hear that. Be patient when trying to pass; wait until a wide enough spot, “On your left!” Give courtesy to other runners/bikers, and move over to let them pass. Run single file even if the trail is wide enough for all your friends. Move off the trail if you are going to stop moving - taking off or putting on a jacket, etc. Don’t just stop. Don’t litter. Put all your gel and chew wrappers and any other trash, including orange or banana peels, in your pack. Recycle fuel packets at Get Fit. Don’t run on the heels of the person in front of you, leave space (1-2 person length) in case they trip or fall. Don’t be prideful, BE PREPARED! Respect the trails! Nutrition and Hydration Science Dangers of Dehydration and Hyponatremia Electrolytes Drink powders Salt Stick/Pickle juice Vest/Belt/Handheld/must have own cup for cupless races Replacing Glucose/Glycogen Gels Chews Carbs and Protein Real food-potatoes, pb&j, candy, chips, fruit, date bars, pretzels, coke, etc Practice, practice, practice... every time Race Day Checklist (Week 10) +Runner Vocabulary Gut bomb DNF/DNS/DQ/DFL Hit the wall or Bonk Blow-Up IPOS Sufferfest/Pain Cave Cut-off Times, aka The Grim Reaper
