(3 times/week). Year after year the legion of running fanatics grows, congratulations to you all for spreading the running virus. Feel the passion and the beat:
- Sleeping till 06.45 h.
- Eating breakfast 07.00 h (3h before the race) about 5 slices of bread with Nutella and confiture (Nuttela is not perfect but this is another addiction of me). I only drink water so no juices or sportsdrink.
- Arrival at Jubelpark at 09.00 h. Some chatting with the coach and the teammates. Receiving our bib number.
- Warming up at Jubelpark at 09.15 h. Easy jogging and some sprints to get the muscles ready for a fast first km.
- Lining up at 09.45 h. Handing over the last warming up clothes.
- Start 10.00 h. Don't be nervous it's 20 km so there's time enough to catch the men or women in front of you.
- Tip: Do not take energy gels or sports drinks in the first 10 km! Why: to avoid cramps or side stitches, so take only water in the first 10 km . Our coach Salavarda gives this advice to all his athletes. After 10 km you can still take a gel or some sports drinks.
- To conclude I wish you all the best. Greetings Lander