Announcements at 6:50 AM
Runners wave* start at 7:00 AM
Half Marathoners (7 Miles) and Marathoners (14 miles)
Free event; just show up and run!
START LOCATION & PARKING
This week we will be on the trails at Lake Hefner starting from the East Wharf overflow parking lot south of the restaurants (exit Lake Hefner Parkway at Britton and take the access road to the south of the restaurants). 7 AM start time (some of y'all missed this change last week)
This week is another dropback week for our long run. It is important to periodically take a step back in your training to allow your body time to adapt to the stress of increased training miles.
NOTE: There is a race starting from Stars & Stripes Park Sat morning at 8:30 heading west so if you deviate from our course, please avoid this area.
Wave Start* - We anticipate utilizing a wave start to spread out the group so please line up according to your expected pace and wait until your pace is called to begin running.
COURSE MAPS
Remember - it is your responsibility to know the course.
We'll run north for 1.25 miles and then back to start for water. We'll then head south and east over the Hefner Parkway bridge and run through the neighborhood SE of the bridge that is part of the OKC marathon course.
Half Marathoners (7 Miles) and Marathoners (14 miles; 2 loops on the course)
Route:
https://www.plotaroute.com/route/3111469
Directions:
https://routes.rungoapp.com/route/KKTMAQyrzX
PRE-HYDRATION BEFORE RUNNING
Make sure you are well HYDRATED! Pre-hydrate by drinking water throughout the day before the run. Strenuous running in high temperatures means a great deal of sweating, resulting in high salt losses and electrolyte imbalances. As a result, make sure to start drinking plenty of water and consuming sufficient salt BEFORE your training runs.
WATER STOPS: BRING-YOUR-OWN-CUP
We will have water and PowerAde available on the course at/near:
-- Start / finish area
-- Grand just east of the Hefner Parkway bridge
For the health and safety of everyone, DO NOT DRINK DIRECTLY FROM THE SPIGOT WITH YOUR MOUTH. Instead, use your own cup (hydrapouch, water bottle, etc.) to drink at the water stops. You can purchase a hydrapouch for $5 before the run. There will be NO CUPS AVAILABLE at the water stops!
Reminder - Water stops do not stay open indefinitely. We will be closing water stops based on a 15 minute mile pace. If you run or walk slower than a 15 minute pace or if you are running longer than the group's planned mileage, then you should start earlier or carry water as your needs dictate.
SAFETY AND RUNNING
This is NOT A CLOSED COURSE - this means you will likely be sharing the streets with normal traffic and sharing the trails with other pedestrians including cyclists.
Maintain physical distancing of at least 6 FEET from other runners and pedestrians. Be mindful of wind direction when running in close proximity to others, and adjust distancing as needed.
On the streets, run on the LEFT SIDE of the street, facing traffic, and not in the middle of the road. When approaching traffic get in a SINGLE FILE LINE with other runners and move to the far left, leaving as much space as possible for traffic. LOOK both ways before running through intersections - don't simply "follow the group.”
On the trails, run on the RIGHT SIDE of the trail while leaving space for oncoming pedestrians and cyclists. Do not make abrupt stops and turns - you do not want a cyclist crashing into you from behind.
Let's be courteous with others in our community and respectfully share the roads and trails. The safety of our participants is always our primary concern.
GENERAL INFORMATION
Do NOT show up if you: 1) are feeling sick; 2) have tested positive for COVID-19 and still under quarantine; or 3) have been exposed and under quarantine awaiting test results. Please do YOUR part to stop the spread! By attending this Landrunner training run, you acknowledge and agree that you assume the inherent safety risks associated with attendance - refer to our website for add'l info.
Be sure to follow CDC’s guidance at:
https://www.cdc.gov/covid/prevention/
WHY RUN WITH US?
We are a welcoming group of runners and walkers and outdoorsy-types, so join us! As always our training is FREE and open to all, regardless of your training goals. You do not need to be a member to attend, but if you want to support us we have annual membership options available.
Also check out other Workshops in Oklahoma City, Sports events in Oklahoma City, Health & Wellness events in Oklahoma City.
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