This just in from Joe.....

Joe reminded me today of the importance of knowing when and what to eat before a race. Some people need several hours of non- eating before a race. Most people would not want a big greasy hamburger. Carbohydrates (breads) are good. Stay hydrated, but remember to take in carbs with water. Bring a water bottle to the meet because the fountains may be turned off.

Some of you may have noticed some stress with the workout today. When you warm up for the 800 it needs to be very vigorous. You utilize your arms much more in an 800 and not having your upper body as well legs ready to go will shut you down. If you felt your arms were heavy your warm up was not thorough enough.

Excellent workout. I don't know why we haven't used the infield for our recovery jogs before - perhaps because it is a quagmire sometimes - okay most of the time. I lost a runner in there one year. Fortunately you all can swim.

Another very important rule: No jewelery - any place on your body. You may not tape it down. The only exception might be religious or medical medals and they must be taped down. Live Strong bands etc. are considered jewelery.

Watches for $10.00 Campmoor.com

Be like Joe and make a suggestion. jlmiller@osd.wednet.edu