Week 12 - OCMM Training - 10 / 20 Miles
OKC Memorial has gone Virtual and training will continue.......
NO Announcements and NO Water Stops
Runners start on Saturday anytime between 6AM - 7AM
Half Marathoners (10 Miles; 1 loop) and Marathoners (20 miles, 2 loops)
GENERAL INFORMATION
You must maintain physical distancing of at least 6 feet from other runners while assembling at your chosen start area and while running.
There will be no gathering in large groups before or after the run. Consider wearing a mask when not running.
Small groups should run no more than 2 wide, in staggered formation, while maintaining at least 6 feet of spacing.
After completing your run, rehydrate and limit your post run social while maintaining 6ft physical distance and/or please wear a mask.
Be sure to follow CDC’s guidance at: https://www.cdc.gov/coronavirus/2019-ncov/prepare/prevention.html
Failure to follow the guidelines will negatively impact future training runs
MULTIPLE START LOCATIONS ON THE LOOPED COURSE AROUND LAKE HEFNER
Please park and start your run from any location along the route such as the following locations:
- East Wharf
- NE Parking lot off Hefner
- Stars & Stripe Park
- Boathouse / Lake Patrol Station
- West Parking Lot South of Britton Rd
START your run at anytime from 6AM to 7AM or sooner since it is going to be a warm one.
After your run, be sure to share pictures and mileage data on this EVENT PAGE, and on social media using #Landrunners and #RUNtoREMEMBER. Find us on Facebook, Instagram, Strava, and Twitter.
COURSE MAP
Remember - it is your responsibility to know the course.
Half Marathoners (10 Miles; 1 loop) and Marathoners (20 miles, 2 loops)
https://www.plotaroute.com/route/1240323
https://routes.rungoapp.com/route/FUfAgpqXPw
Remember, run by effort and not by pace because the heat WILL affect your pace. Expect a slower goal time. Wear light and breathable clothing.
BRING YOUR OWN HYDRATION
Bring extra water, powerade, gels and keep in your vehicle at your start location which will double as your water stop & finish line. We will NOT be providing water stops during this run. Rumor is some of the water fountains are working at Lake Hefner.
Your hydration system should allow you to conveniently and comfortably carry water as needed for the duration of your long run. Be aware that most public water fountains will not be operational, all of the water fountains around Lake Hefner except for one at the NE corner parking lot are working. Be sure your hydration system has sufficient capacity for the water you will need. Golf Course clubhouse is open to purchase drinks but you need a mask to enter. For example, If you plan to run for 1 - 2 hours, you may need at least approximately 2 liters of water. The amount of water you actually need will vary based on many factors, so carefully evaluate running conditions and your personal fitness. Also consider bringing electrolyte/salt tablets to consume for longer runs in warmer conditions.
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.
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.
We encourage you to continue to share your pictures and help others stay motivated as well. Don’t forget to use #Landrunners and #RUNtoREMEMBER.
Waiver - The Landrunners cannot guarantee that you will not be exposed to COVID-19 during a group training run and will not be responsible for any potential exposure. By attending a Landrunner training run, you acknowledge and agree that you assume the inherent risks associated with attendance. COVID-19 Attachment
As always training is FREE and open to all walkers and runners. You do not need to be a member to attend.
