R 2 J: February 2011

Sunday, February 20, 2011

Things to do weeks before your race:

proper hydration pre-, during, and post- workouts
eating appropriate meals a couple hours before long running workouts
wearing proper footwear and gear
proper footcare - in my case this involves a combo of lube, A & D ointment and blister band-aids (for preventive care)
getting proper amounts of sleep
getting up early enough to allow time to eat & go to the bathroom before long workouts
breathing and running patterns you can employ on race day

Things to do during week before race day:

Do workouts that target & dismantle race fears
Pick your gear - select from gear you have worn comfortably in several workouts already, select gear that is warm enough to handle predicted race day temperatures + another 20 degrees. I Fahrenheit. If I know I will be the driver, I pick gear with zipped or buttoned pockets.
Hydrate
Identify positive patterns & habits you have that you want to employ on race day. Examples of things I do during training that I also do prior to and during races:

for early morning workouts, I go to bed in my running gear so that within moments of waking up, my body is primed for my morning workout
during workouts, I vary my intensity between my dream splits and comfortable yet quick splits in order to sustain a higher average split than my comfie safe split; on race days, I do something similar
I also train myself to drink water around the spots where water stations will likely appear in my upcoming races. I don't like to carry my own water. I haven't found a way to do it that doesn't feel awkward.

Things to do 1 or 2 days before race:

some chafing remedy: runner's lube, gel, etc.
baby wipes in travel size packets: WARNING: race porta-potties rarely have toilet paper when you absolutely need it
small snacks for long races: gels, bars, etc.
do NOT buy new gear - by now you should already know what you are going to wear and you should have already trialed that gear in several workouts

Toe nail care: At the minimum, cut them. It also can't hurt to polish them to strengthen them.
Wash your race gear.
Pick up your race packet
Get good directions to the parking areas near your race; find out if you need to bring cash to park there
Brainstorm post-race brunch stops that are delicious and safe from race crowds

Things to do pre-race on race day

Wake up early enough to eat a couple hours before the race start and to go to the bathroom before you commute to the course
Check your race pack: should include your pinny, safety pins, your chip timer, your baby wipes, some water, snacks (if needed), some first aid supplies (couple band-aids & blister remedies), sweat proof sun block (if needed)
Check your gear: make sure it's comfortable and not likely to cause chafing
Proper footcare
Anti-chafing care (if needed)
Allow plenty of time to get to the course early
Leave for your race EARLY - allow for enough time to navigate around closed roads near the course and to find parking
Hydrate
Go to the bathroom near the course (don't forget your baby wipes)
Be nice to fellow racers - Example: Give away extra baby wipes to racers in need. This may ease or prevent porta-pottie trauma.

Things to do during race:

Have fun
Listen to your body
Run your race; Go through your sets; Do not mimic other people's forms and paces UNLESS their style is compatible with your own or UNLESS they are race pacers that are running splits you trained to run
Be aware of the people and things in your surroundings. I have seen several racers trip and run into people and random stuff because they weren't looking at obstacles immediately in front of them.
Hydrate

Things to do post-race:

R 2 J