DETAILS TO HELP YOU PLAN FOR RACE MORNING:
- Plan your nutrition a bit in advance. See below.
- Plan to get your fresh shoes or gear ASAP. You don’t want to wear them the first time on race day a few days before to break them in is fine, but the longer the better.
- Pick up your bib/packet early! I know we are meeting at NE on the final day of bib pick up, but if you live near one of our other bib pick up days (see website for info) then save everyone that final crush on Saturday and pick it up early! Whatever you decide, do NOT try to pick it up race morning. You never know what can happen on that day and whether there will be a big line. We’ll do our best, but we can’t staff that section heavily given the focus is on the overall race logistics.
- Plan your outfit! If you are wearing a bit of a costume, test it out on a run or walk.
- Plan who you are driving with! PLEASE carpool. PLEASE. There are lots of spots, but only one lane on the island right now with the Going St. bridge messed up still.
- Plan your pace and race strategy! Are you going to try to start slower and run negative splits? Are you planning on really going for a PR or are you just going out there for a relaxed run/walk? Think about it. Talk to your pacers. Don’t keep it a secret.
- Pay attention to your wave starts and try to be near that area about 10-15 minutes before your race start instead of waiting for announcements to get there.
- FINALLY…expect the unexpected. If you are a big time planner, it’s easy to get in a funk or upset if something doesn’t go…well, according to plan. Haha! Try to ride with the unpredictability of life and don’t let it rattle you!
LET’S TALK FINAL NUTRITION PREPARATION!
- CARB LOADING? Nah. There’s a bit of a misnomer out there about carb-loading for endurance athletes. While it isn’t incorrect, per se, it’s misleading and can lead to some uncomfortable race day stomach issues. It doesn’t mean carbs are not important, it just means balance and consistency is MORE important. Plus… carbs come from ALL sorts of things like vegetables as well as other grains beside pasta. Eat a variety of good healthy foods. Whole grains, veggies, lean meats, fruits, and avoiding heavy fatty meats and sugary treats with little nutritional value. Try to get 50-70% of your intake from carbohydrates, but if that seems like too much of a chore to figure out, don’t worry about it! Just focus on balance.
- The day before the race: Shy away from high-fiber choices, especially if you are prone to gastric issues. This is the time to choose white rice and pasta over their whole-grain alternatives. We want to think about easy digestion and a lot of “stocking” of glycogen (blood sugar) in the bloodstream. Make sure you are drinking lots of fluids this day, as well, and it’s very reasonable to add a Nuun or other electrolyte to your water. Have your dinner early, and get some good rest.
- Race Day morning: Ideally you want to have your breakfast around 3 hours ahead of race time. Since our half marathon starts at 8:00 a.m., that may or may not be reasonable unless you are an early riser, so just have something as soon as you wake up. You probably won’t want to wake and eat, but if you can do it, you should. Choose something you know sits well – **nothing new on race day**! If you need suggestions, something rich in carbs, low in fiber, with a wee bit of protein, and generally in the range of 300-350 calories. Coffee is okay if you are a regular drinker, but maybe stop at one cup, as it’s a kidney stimulant, and you don’t want to make more stops than you need. Drink water or electrolyte drink. If you would like to try to go 13.1 without using the facilities, consider stopping the sipping an hour or so before gun time.
- During the event: Have your favorite energy food with you. You’ve been experimenting for the last few months, so you know what works. There are also cookies on course, as we discussed before. If you want to carry your own hydration, use your chosen method. You want to take in your first dose of fuel at around 45-55 minutes, and every 45 minutes thereafter. That’s going to help you keep your energy steady and not “hit the wall”. Sip water or electrolyte every so often during the race. You probably don’t want to guzzle it and risk a sloshy tummy.
- After you’re done: Have a little protein and carbohydrate as immediately as you can. This might be a recovery drink you pack in your “after” bag. Hammer’s Recoverite is a great product, but there are others. Chocolate milk is another common choice. There will not be typical soup after this race and lots of sugary items instead, so if you are hoping to get something a little more savory, we’ll have a BBQ truck out there (must have cash or card for that) or you can bring a snack to have after the race.