Hydration 8-16 once’s per hour- I aim for one soft flask bottle per 5-6 miles depending on pace and terrain Calories 200-350 calories per...

It’s your friend and your worst enemy, especially in the heat. This is a major culprit of GI distress. Too much sugar makes you feel sick...

Breakfast Peanut Butter Toast - Optional Add Honey Bananas Blueberries Avocado Toast - Optional Add Seasoning Salt Fried Egg Shelled...

MAGNESIUM SUPPLEMENTS A mineral inour diet that is a key player in many of our body’s functions: bone, muscle, nerve, and brain function...

Endurance athletes can develop hyponatremia — an abnormally low level of sodium concentration. Have you ever been running and your...

Failing to plan is planning to fail. Running a loop course is a great opportunity to test gear, nutrition, strategy, and to practice...

GEAR All shirts/shorts/pants/socks/jackets etc go into individual ziplock bags. These bags are labeled using a marker or a note inside....

Fatty acids are our body's “go-to” source of energy for aerobic activities. Stored body fat is an important source of energy for...

There are three main types of carbohydrates: Sugars -They are also called simple carbohydrates because they are in the most basic form....

Planning & Adapting ADHERING TO THE RACE STRATEGY The ‘strategy’ for a race should contain multiple strategies that encompass all areas...