e heart-rate spikes caused by obstacles, youll burn through more energy than you would in a steady race such as a half-marathon,

Benji Marshall has just four weeks to earn a NRL lifeline but Cronulla are offering the under-fire playmaker no sympathy as they seek to address their own woes.Off-contract with St George Illawarra at the end of this season, Marshalls career hangs by a thread.Amid questions about his own form and that of the side on the back of five straight losses, Marshall was forced to deny allegations he was involved in a heated blow-up with coach Paul McGregor during a video session following last weeks loss to Brisbane.The writing appeared to be on the wall earlier in the year when the club made plays for Luke Keary and Corey Norman and McGregor this week failed to give assurances Marshall would line up next year in the Red V.Marshall is adamant he still has two years left in him and he could hardly ask for a better assignment to prove his worth than against the second-placed Sharks.Benjis a quality player, Sharks coach Shane Flanagan said.You dont win grand finals and play for your country if youre not a quality player.We just hope he doesnt bounce back this week and well just be treating Benji the same as we treat the rest of the Dragons.Marshall shared halfback duties at training with youngster Drew Hutchison during the week however McGregor said he was not about to be dropped.The Sharks are second but are an unsatisfied camp after having their 15-game winning run broken by a draw with Gold Coast and loss to Canberra.The Sharks will be buoyed by the inclusion of retiring hooker Michael Ennis, who missed last weeks defeat to the Raiders because of a virus.Ennis absence allowed Canberra hooker Josh Hodgson to run amok through the middle of the ruck in a game-changing performance and Flanagan promised they would be a different side with the ex-NSW No.9 in their line-up.What he brings to the dressing room pre-game, his contribution out of dummy-half, his talk in the game, his little one per cent efforts, his kick pressure, his kick chase, all of those things are really hard to replicate, Flanagan said.We definitely missed him and, even at training, you notice a difference.STATS THAT MATTER:* Only twice in club history have the Sharks gone a season without losing back-to-back games - their grand final year in 1973 and in 1996* The Sharks have not lost on the road since round three at Brookvale Oval, losing to Manly 22-12* Discipline is a mixed bag for the Sharks - they are awarded the second-most penalties (7.9) but concede the equal-most penalties (8.1)Source: Fox Sports Stats Air Jordan 3 Online Shop . 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Shouldnt the ruling on the ice (good goal) stand after an inconclusive review? Why was this overturned? James Veaudry Pembroke, ON -- Hey Kerry, Youll get a lot of these, but why was the Montreal goal against Nashville Saturday night overturned? Eller puts the puck on net and the on ice ruling from the ref behind the net is a Montreal goal. Jordan 3 Clearance .1 million pounds ($61.2 million) on Saturday, giving the beleaguered English Premier League champions a major lift. 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.ddddddddddddPlan 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. ' ' '