Reindeer's

Who needs reindeers when you have SDAE runners dashing around Fiesta Island?  Our longest tempo run yet, 8.5 miles, and people were smiling and talking afterward, so 13.1 miles for the Carlsbad 1/2 in 4 weeks should be no problems at all!

Here are the split times for those who made it out on yet another beautiful San Diego morning:

Mark B   31:00      59:48 (smoked it!)
Nate       33:54   1:06:57 (learning to pace without Andy)
Danielle  40:00   1:20:33 (she's like the Energizer bunny...  she keeps going and going at perfect pace.  We'll 
                                        have to look for that second gear!  Maybe time to run with the metronome!) 
Courtney 44:51  1:30:52 (another person who will probably really take off with the help of a metronome!)
Brooke   45:20    1:11:42 (Small loop second lap for a total of 6.76 miles, and really going strong towards the end)
Steph     46:37    1:32:27 (Way to show up and again finishing strong!)

This longer tempo run was designed to give you guys more of an idea of what the 1/2 Marathon will feel like.  Wear the clothes that you are planning to run in during the race on these longer runs.  Team members have been noticing chafing at certain areas.  Bodyglide or other anti-chafing products will help if you know your problem spots.  

Also, with four weeks left, start coming up with a plan on your nutrition for the the day before the race, the morning of race day, and the race itself.  Race day is not a day to experiment, so you'll want to figure out what works for you and what doesn't.  You might be able to survive on a Starbucks coffee the morning of a CF WOD that lasts for 20 minutes, but if you're gonna be running for 90 minutes plus, you'll need to be putting a lot of heavy cream into your coffee!

Over the next few weeks, your coaches will be asking you about your nutrition plan for the race.  This also includes hydration.  If you need help, let us know and we'll work with you to fine tune a plan that will work for you.

Get ready for a 10K time trial next week up at Carlsbad on the course.  We'll be eating breakfast somewhere up in Carlsbad after the TT.

Until then, sweet dreams, and hope everyone has had a great holiday season.  See you all on the track on Weds!

Your SDAE Coaches