The Run 4 Oregon Wines half marathon is going to use Heed from Hammer Nutrition products. There will be straight water and water mixed with the Heed every 1.5 to 2 miles during the race. It would be advisable to drink a little bit at most of the stations if you can or no less than after about 4 miles of the run, do not run the entire race without drinking anything as your body, muscles, and brain will pay for it later and will greatly slow down the recovery process of your muscles. (I can’t so much about the brain’s recovery as I know you will all make a joke about that one:)

The main points to keep in mind with only 20 days left before the race. 1. Will you be carrying your own water/drink mix and if so will you be using a hand held water bottle or a waste belt with bottles in it?? If you are bringing 1 hand held then make sure you switch hands every so many miles to keep the weight balance. If your are carrying 2 bottles then you will know what to do to keep things balanced. 2. If you are not going to bring bottles then you will be relying on the race organizers and their choice of hydration mixes (Heed) to take in at the water stops.

**I just purchased some sample packets of the Heed so anyone that would like to try this drink mix can do so on your long 9-10 mile run this Saturday or Sunday whatever day you choose to run. Make sure whatever you choose to drink it is not something with straight sugar or high fructose corn syrup as this could give you gastrointestinal problems during the race, cramping etc.

The last thing I will say about the nutrition part of this is your recovery nutrition. Russ is going to bring some info tomorrow morning about post run nutrition and the importance of it. Please take the time to read this and really work on things/foods you know you can stomach after the long runs. Your body will not be hungry but it is important that you try and get something in there like a smoothie that is easy to digest.