BRC - Rock 'n' Roll Half/Full Marathon training - Week 4 Long Run

Good morning everyone!

 

Tomorrow will be our week 4 long run for the Rock 'n Roll St Louis Marathon. We will get started at the prescribed times below in the parking lot behind the Belleville St Louis Bread Company.

 

Half Marathoners – We will start at 8:00am and will be running 6 miles (see the complete schedule on our website). We will run 1 loop on our 5 mile route, but will add an extra mile (out and back) on the new bike trail. We will place signs on the course to indicate the turn for this extra section.  

 

Marathoners – We will start at 7:10am and are scheduled to run 15 miles (see the complete schedule on our website). We will run 3 loops on our 5 mile route. If you aren't familiar with the route, there are water fountains and restrooms on the course. We usually break for a couple of minutes at the end of the loop to get drinks of Gatorade, take a GU, etc.

 

A couple of other points:

 

-      We don't want to hear any excuses about being too slow or too fast. There will be pace groups for the 8, 9, 10, 11, 12, and 13 minute paces.

-      There will be some BRC provided refreshments at the end of the run (Gatorade, water, fruit).

 

Thanks,

Toby and Dan