As you've learned throughout the season I like to keep these emails as succinct as possible using sections. Please do take the time to read these sections, attend the Inspiration Dinner, read the know-before-you-go information from Rich B, and contact me with any questions.
Next Training:
- Due to the traffic congestion of the GO! 5K race at Forest Park, the location within the park for GT and time is different than normal
- Forest Park Ball Fields (South side of the Park - As you enter from Hampton, go right at first roundabout and straight across at second roundabout)
- 7 am start time
** Wish our 5 K runners good luck! They run Saturday morning! Cheer them on at Group Training because they'll be running in Forest Park near our meeting place **
ATTENTION 5K Runners:
- Coach Jen will be meeting you on the steps of the visitor's center at 7am
- Please RSVP with her directly if you would or would not like to meet at this time before the race
ATTENTION marathoners and half marathoners:
- Please be sure to read all of Rich B.'s messages about important pre-race information because this is vital for successful getting what you need to participate
- We are meeting on Sunday at 5:30 am in the Lobby of the Westin Hotel downtown. Please be there on time so we can provide you with last minute information that is important on event day and to get a fun group photo before we walk on over to the start line
- While there will be on-course nutrition and hydration, it never hurts to carry your own. Remember what we talked about before, if you find yourself hungry or thirsty during the race, it's too late. Better to be safe than sorry.
- Hydrate, hydrate, hydrate all week long. Try not to let your urine become anything other than clear or pale yellow to make sure you're hydrated come Sunday.
- Don't eat or drink anything new. Stick to only what works and what you know.
- Make a conscious decision to eat more carbs through the remainder of the week. You do not need to go overboard, just have one serving of pasta, whole grain bread or other complex carbohydrates each day.
- Ultimately, just stick to what we've discussed and what you've come to know.
Coach Zones on the Half and Full Marathon Course:
- We will have five coaches on the course to support you! Look for us because it can be hard to see you! We will have GREEN TNT coaching jerseys on
- Zone One - Coach John: Miles 4 through 8 (same for both Marathon and Half Marathon)
- Zone Two - Coach Jeffrey: Miles 8 through 12 of the Half Marathon
- Zone Three - Coach Jen: Miles 8 through 10 of the Half Marathon plus Miles 10 through 12 of the Marathon
- Zone Four - Coaches Sharon and Amanda will be additional support for full marathon miles 12 through 23. Amanda will be between 12 and 18; Sharon will be between 18 and 23.
EXTREMELY IMPORTANT ADMINISTRATIVE POINTS FOR ALL PARTICIPANTS:
- All participants MUST attend the race expo to pickup your race packets. These contain your official race bibs (race number that affixes to your jersey) and other race information. You MUST bring your divers license and confirmation email from the race organizers (STL GO!).
- REVIEW the "know-before-you-go" information that was provided to you last week by Rich B. ALL OF THE information is important, trust us!
- Just like a Group Training, at the end of the race you must "check out" at the TNT tent so we know you've been finished.
- If something comes up and you decide not to participate on event day then you must contact Rich B. as soon as possible.
- I really hope to see all of you at the Inspiration Dinner because it is both, well, inspirational and also fun! We will also go over one last time important points for event day
All of my best regards specifically to each and everyone of you for doing what you've done to improve the lives of our patients, families and friends.
Jeffrey
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