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Chances are youve heard of Spartan race, Tough Mudder or Warrior Dash -- and maybe youve even done one. Obstacle course races (OCR) have become all the rage the past few years. Just last year, an estimated 4.5 million Americans participated in one, according to SportsBusiness Journal.Whether obstacle-course races are your forte or youre toying with the idea of trying one for the first time, youll want to fuel up differently than you do for a typical race.We spoke with Bob Seebohar, MS, RD, CSSD, a sports dietitian, exercise physiologist and owner of eNRG Performance in Littleton, Colorado, about the ins and outs of OCR nutrition. Here are his tips for maintaining your energy from start to finish.Balance your prerace mealEveryone is different when it comes to fueling before a race. Some people can have solid foods and be fine, while others need only liquids so they dont upset their stomachs.Whether you choose to go with solids or something like a smoothie, you must have a good source of carbs, a slightly lower source of protein and an even lower source of fat, said Seebohar, who is also the nutrition coach for Clif Bar.Think 50 percent carbs, 30 percent protein and 20 percent fat.?You could have anything from oatmeal with protein powder and some nut butter to a smoothie (for those with a more sensitive stomach) thats fruit based, with unsweetened almond milk, coconut oil and protein powder, he said.Eat your normal food all weekAnything you eat, from the time it enters the body until it exits, takes about two to three days to pass, Seebohar said. That means if youre racing on a Saturday, something you ate on Wednesday or Thursday can wreak havoc on you on race day if you arent used to it.Dont do anything extremely different from your typical meal plan, like eating foods you never have before a race, says Seebohar said. If youre traveling, try your best to replicate your normal eating patterns. You may just have to up the amount and density of your portions.Plan for longer distancesWhether your race is 3 miles or 8 miles or 13-plus makes a big difference in your fueling plans. With a short race, a good breakfast and water are all youll need. But youll need more if youre on the course for several hours.For a longer race, after every two to two-and-a-half hours, you need to be thinking, OK, now I need more calories, Seebohar said.Because of the heart-rate spikes caused by obstacles, youll burn through more energy than you would in a steady race such as a half-marathon, so plan to consume 80-100 calories an hour.What to eat when youre midrace? I think gummies are great because theyre easily digestible and individual, Seebohar said. Unlike a gel, where you have to consume the whole pack at once and generally cut it with water because it has a higher carb concentration, gummies allow you to partition calories more approximately.Remember to hydrateEach race is different, but normally, you should be drinking enough so youre going to the bathroom every two to three hours, Seebohar said.Its extremely important that it becomes a part of the cognitive process a couple days before the race, he said. Ask yourself, Am I carrying my water bottle? and even the morning of, be sure youre drinking water.Replenish the nutrients you sweat outNot only is it important to remember your carbs, protein and fat, but you also need to be getting your full electrolyte panel: sodium, calcium, magnesium and potassium. Its key to replenish these along the route as well.If you have a higher sweat rate, chances are youre probably losing more sodium, Seebohar said. Some races will have a water station with an electrolyte formula in the water, but otherwise, take an electrolyte capsule to help replenish what you lose in sweat and avoid cramping.Damian Miller Jersey . The Vikings announced Thursday that Priefer will be one of seven holdovers from the previous staff, along with offensive line coach Jeff Davidson, wide receivers coach George Stewart and others. 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"Im proud of the way Im playing just now, because I had to do a lot of work to get back to where I want to be," Murray said after celebrating with his teammates on the red clay court in a temporary stadium in left field of the downtown home of baseballs San Diego Padres. Gene Stephenson knew the end was near when he got on the phone with Twins pitcher Mike Pelfrey, one of his best players during 36 years as baseball coach at Wichita State. The two of them chatted for a bit Monday night, and Pelfrey came away disgusted that his mentor and friend was being forced out as the leader of a program Stephenson built from the ground up. "He deserves to go out on his own terms. Forcing him out is not right at all," Pelfrey said before Tuesday nights game against the Kansas City Royals. "I dont like the way they handled it." On Tuesday, Stephensons fate was sealed: He was officially fired after leading the Shockers back to the NCAA tournament this season and with a year left on his contract. "I remember watching video of that place when he got there and it was nothing," Pelfrey said. "I grew up in Wichita and that was the place to be and the place to go. When you think of Wichita State, you think of Gene Stephenson. To hear that they are turning their back on him is shameful. "This guy is a legend and I dont agree with it. Its not right at all." Stephenson won more games during his tenure than any other Division I program, and his career record of 1,837-675-3 leaves him with the second-most victories among major college coaches. Along with Pelfrey, he produced major leaguers such as Joe Carter and Casey Blake, and helped to deliver the schools only national championship during the 1989 season. "We have reached a decision to go a different direction with the leadership of our baseball program," athletic director Eric Sexton said in a statement. "Following an evaluation of the program as a whole and a presentation of the options, the decision became clear that this is the proper time to move into a new phase of Shocker baseball." Sexton had met with the 67-year-old Stephenson on Monday and reportedly gave him an ultimatum to either resign or be fired. Stephenson met briefly with reporters at Eck Stadium on Tuesday and said he had been forced out in what was evidently anything but an amicable spliit.dddddddddddd "I am sorely disappointed about the way this went down," Stephenson said. "I dont think it was handled properly, but its not up for me to decide. We gave 36 years of our very best here." They were 36 years unlike the program had ever known. Wichita State scuffled along for more than two decades before disbanding the program after the 1970 season. When the school decided to restart it in 1977, administrators looked toward the recruiting co-ordinator and hitting coach at powerhouse Oklahoma to put everything together. Stephenson only needed three years -- and the signing of Carter, a three-time All-American -- to get Wichita State to the NCAA tournament for the first time. Two years later, the Shockers played in their first College World Series, losing to Miami in the national championship game. The school won 73 games that year, setting an NCAA record for a single season. Wichita State would ultimately win 20 conference championships and make 28 appearances in the NCAA tournament under Stephenson, and make seven trips to the College World Series. The Shockers reached the pinnacle of college baseball by defeating Texas in the 1989 national championship game. The program had slid over the past couple of season, though, and needed to win the Missouri Valley Conference tournament to reach the NCAA tournament for the first time since 2009 this season. The Shockers were beaten by Arkansas and regional champion Kansas State last weekend. Stephenson said that he hopes to continue coaching, though hes not sure where. He also spent several minutes thanking his former players, coaches and staff during an emotional farewell. Sexton said that pitching coach Brent Kemnitz, who is under contract through 2014, will take over on an interim basis but will not be considered for the full-time job. Sexton said that a national search for the next coach will begin immediately. "We thank Coach Stephenson for his years of service," Sexton said, "and the efforts he has made in his lifes work building this program from the beginning." ' ' '