Runners,
Once again, I want to congratulate all of you for persevering through these past 4 to 5 months of training. I can still remember our first meeting and the uncertainty (and downright fear) that was evident on so many faces. This initial trepidation has been replaced by looks of self confidence as long mileage as become less daunting. I look forward to continuing our running season year round and fostering wonderful friendships.
I would like to prepare you for race day by sharing some tips plagiarized from assorted articles, running magazines and experienced runners (thanks Pete). Please don’t hesitate to email our entire address book with any ideas that might be helpful.
TOP TIPS
. Lay out your gear the night before the actual race; gear includes ID, energy gels or beans, water and/or energy drink, bib, bib pins, chip timer, registration form, sunglasses, lip balm, sunscreen, body glide for delicate areas that tend to chafe, timing watch, a partial change of clothing and shoes for post race comfort, money, keys, and ADVIL or TYLENOL. Clarifications: obviously some of these items depend on the preferences of the individual runner, for example some people choose not to wear sunglasses or carry their own water, so use common sense and make choices that work for you. There are different opinions about taking pain relievers while racing and I clearly don’t profess to being a medical expert. The consensus is to avoid Ibuprofen due to concerns for the liver and dehydration but the other meds are handed out during the race by medical staff. I like to carry my own energy drink and some H2O. I personally believe that ID and sunscreen is absolutely necessary. Don’t think of yourself as a pack mule as the less items you carry, the faster you can run.
. Lay low the day prior to the race and plan on an early wake up in order to eat, drink and get your digestive system working. Don’t fret if you are too nervous or excited to sleep the night before as many runners have amazing races with very little sleep.
. Research shows that caffeine improves pain tolerance and decreases the time before fatigue becomes apparent, therefore an early morning coffee/tea can be very helpful. Caffeine consumption should be less then 200 mg or 2 cups of coffee, not a Starbucks as the caffeine content would be much higher. Remember, you want to avoid the issues with getting your bladder or digestive track functioning as you run, so give yourself sufficient time to use the bathroom before leaving your home. This also applies to hydration as it is important to drink water prior to your run but you don’t want to get repeatedly stuck on porta potty lines mid race. There is typically sufficient time to visit the bathroom prior to the start up of the race and lines do thin out along the course if you have to visit the loo.
. Be careful at the water stations as the ground can get slippery. I would drink the energy drink that is served at the race in moderation as it can get your stomach upset. A rule of thumb is to drink the Cytomax, or an energy drink that you are carrying, to increase your endurance but don’t down large quantities.
.Generally it is advisable to eat something before the race so that you don’t peter out and “hit a wall”. You should select a food item that has worked for you during our training runs. Suggestions include: energy bars, wheat toast with some peanut butter, a banana, half of a bagel, oatmeal etc. A pasta dinner as the “last meal” on the evening prior to the race is advisable as carbs create glycogen which gives the body energy for the race. Carbs are crucial! I would watch your food consumption for a few days prior to the race and avoid eating out to limit the odds of food poisoning or gastrointestinal disturbance. Please limit junk food as too much sugar can lead to sluggishness.
. As you well know, early morning runs in Phoenix can be relatively cold. It is customary during a half or full marathon to toss jackets, sweat pants, gloves and hats towards the side of the road. The city will pick up the clothing and donate them to people who are in need of these items. You may want to dig through your closet for disposable items or pick up inexpensive clothing at the Goodwill. These clothing items do not have to be athletic wear as they get tossed fairly quickly. Please remember to throw them on or towards the sidewalk so that other runners don’t trip.
. Start slowly and use the first mile or two as your warm up. It will be very crowded at the beginning of the race but the route should slowly become more maneuverable.
. It is very easy to psyche yourself out by playing negative messages in your head. Be your own cheerleader and give encouraging words to your running partners. Remember, we are in the minority of folks merely by taking on the challenge of a half or full marathon.
PACE GROUP LEADERS
A number of our experienced runners have offered to pace the different half marathon groups. Pete will be pacing the 1:1s; he will run between staggered sub groups and intends on running in with the last runner. No runner or walker will cross the finish line alone. Kenny and Kate will be pacing the 2:1s and any 3:1s, breaking into two groups if necessary. Lainee and Leah will be at different points along the route to provide food and refreshments and will run or walk with anyone who needs a partner. Deidre and Kenny provided this invaluable support during the Tucson marathon and they were like mirages appearing out of nowhere; their support was crucial to finishing that brutal marathon.
It is important that runners meet up in the same corrals as their group, I will have the pace group leaders send out emails during the week with that information. We will be emailing a list of everyone’s cell phone numbers so that we can stay in touch throughout the run (thanks again Pete). Please meet up at the Family Waiting Area under the letter G for Galloway after the conclusion of the race.
PRE RACE CARB FEST
Suzanne and Dave have, once again, graciously offered their home for a pre race Friday night carb dinner. Suzanne will be emailing out the particulars in the next few days. Please try and attend as we can review this information, brainstorm, answer questions to the best of our ability and just have fun.
Have a great week my running friends,
Vivian