Wednesday, April 18, 2007
Schedule update
For those in my half-marathon group, I've updated the schedule on the left hand side of the blog. I seem to have included an extra day somewhere, so please consult the schedule I handed out. But it offers an idea of the next few weeks leading up to the big day!
April running -- or lack thereof
I've been a bad running blogger these days but it is not for a lack of desire. I haven't been able to get out for a myriad of reasons, sick kids, bad weather, too much work and some muscle strains. that said, I need to suck it up and start running three to five days a week. And if that happens, I'm sure these little injuries will go away. I had a tough, tough 10K run on Monday. The wind was brutal and the snow was still pretty significant on the trail, so I had to watch my footing. It was also the first run with my new iPod!
Race Day Plan
Here are my notes from Tuesday's half marathon clinic.
Racing preparation and etiquette
How not to spoil 16 weeks of training with avoidable mistakes
DAY BEFORE
Logistics: Double-check directions to the start on a street map.
Read the entire entry form, which may contain crucial information about checking in, parking, or some other race detail that affects what time you need to arrive.
Finally, pack your race bag after checking the weather forecast.
Physical preparation: A walk, walk/jog, or easy run the day before a race will keep your muscles limber. Don't do too much, however, or you'll fatigue those muscles. Twenty or 30 minutes is plenty.
Mental preparation: Mentally "rehearsing" a race will ease your jitters.
Race Day
Mental preparation: "Before a race, the key is to think only positive thoughts,"
Food: Eating on race morning is a balancing act. For short races, you may want to pass entirely.
A small, easily-digestible, fiber-free meal at least 1 or 2 hours before the race. This mini-breakfast might be an energy bar, a bagel smeared with peanut butter, or white toast and a banana. Whatever it is, try it a couple times before a hard or long training run to see how your stomach handles it.
Drink: Consume plenty of water or a sports drink on race morning.
"Drink at least 12 ounces in the last 20 minutes before any long or warm race."
Pre-Race Preparation
Pick up your race package before Race Day – don't forget safety pins!
Experiment with nutrition products in the weeks leading up to the race.
Set out your race clothes and all equipment the night before the race.
An hour before gun time...
8:00: Arrive at the start area.
8:00 to 8:10: Visit the portajohn line if needed, before it gets too long.
8:10 to 8:15: Slather on a lubricant such as Vaseline or Body Glide to protect skin that's vulnerable to chafing and blisters: toes, feet, inner thighs, and nipples.
8:15 to 8:20: Walk at a moderate clip to begin your warmup.
8:20 to 8:30: Accelerate to a jog, or a brisk walk if it's a marathon.
8:30 to 8:40: Do some light stretches while chatting with friends or mentally reviewing your race plan.
8:40 to 8:50: Strip off your outerwear and leave it in your car or the "sweats area." If you choose to wear racing flats, change into them and double-tie the laces.
8:50 to 8:55: Intersperse slow jogging with some 20-second, speedy pickups to prepare your mind and body for the race.
8:55 to 9:00: Position yourself in the appropriate pace group if these are designated. If not, line up with the runners who look like they're your speed. Listen to the announcements. Jog in place, if possible
9:00: The gun fires. Or not. If the start is delayed, periodically shake your legs loose, jog in place, and stretch lightly while you wait. Once you're off and running, start at a comfortable speed.
Some race etiquette:
Stay to the right unless you are passing someone, as people will pass on your left
Move to the side if you are going to stop or slow down
Try not to stop in the middle of the water station
Watch where you spit :)
As for etiquette, thank all the volunteers and race organizers that you see, they put a lot of hours into making the run go as smoothly as possible.
Make sure you know where you plan to park.
Race Day Essentials
Runners
Favourite Socks
Water
Hat/Visor
Watch
Heart Rate Monitor
TorsoPack
Sunscreen
Body Glide
Pace Band
Race Number
Race Day
Relax
Arrive Early
Include a Warm up
Start Slowly
Drink Water
Stupid things I (or people I know) have done on race day:
Remember to go to the porta-john: Ok, too much information, I know. But this is crucial. I mistimed my need to use the toilet at RVM and with one minute to go, I bolted to the blue tower. If I missed that, it would have been 3:19:00 of holding it.
Put your chip on the night before: If the race uses chips, put it on the night before or the minute you receive it. Let's imagine you are at Marathon By The Sea and your friend we'll call him Gary (maybe not his real name) is standing beside you in the runner's corral. He all of a sudden realizes he has left his chip in his car. He has five minutes to get it and get back to the queue. Not fun.
Wear sunscreen: I forgot sunscreen at the 2001 Fredericton Marathon. Huge mistake. I had massive sunburns across my shoulders, oh, did I mention the blistering. I couldn't wear a suit (pain free) for two weeks.
Double-knot your shoes: Two kilometres into last year's 10K at the Fredericton Marathon and my self shoe lace came undone. Stupid move. Cost me 20 seconds. Argh.
Racing preparation and etiquette
How not to spoil 16 weeks of training with avoidable mistakes
DAY BEFORE
Logistics: Double-check directions to the start on a street map.
Read the entire entry form, which may contain crucial information about checking in, parking, or some other race detail that affects what time you need to arrive.
Finally, pack your race bag after checking the weather forecast.
Physical preparation: A walk, walk/jog, or easy run the day before a race will keep your muscles limber. Don't do too much, however, or you'll fatigue those muscles. Twenty or 30 minutes is plenty.
Mental preparation: Mentally "rehearsing" a race will ease your jitters.
Race Day
Mental preparation: "Before a race, the key is to think only positive thoughts,"
Food: Eating on race morning is a balancing act. For short races, you may want to pass entirely.
A small, easily-digestible, fiber-free meal at least 1 or 2 hours before the race. This mini-breakfast might be an energy bar, a bagel smeared with peanut butter, or white toast and a banana. Whatever it is, try it a couple times before a hard or long training run to see how your stomach handles it.
Drink: Consume plenty of water or a sports drink on race morning.
"Drink at least 12 ounces in the last 20 minutes before any long or warm race."
Pre-Race Preparation
Pick up your race package before Race Day – don't forget safety pins!
Experiment with nutrition products in the weeks leading up to the race.
Set out your race clothes and all equipment the night before the race.
An hour before gun time...
8:00: Arrive at the start area.
8:00 to 8:10: Visit the portajohn line if needed, before it gets too long.
8:10 to 8:15: Slather on a lubricant such as Vaseline or Body Glide to protect skin that's vulnerable to chafing and blisters: toes, feet, inner thighs, and nipples.
8:15 to 8:20: Walk at a moderate clip to begin your warmup.
8:20 to 8:30: Accelerate to a jog, or a brisk walk if it's a marathon.
8:30 to 8:40: Do some light stretches while chatting with friends or mentally reviewing your race plan.
8:40 to 8:50: Strip off your outerwear and leave it in your car or the "sweats area." If you choose to wear racing flats, change into them and double-tie the laces.
8:50 to 8:55: Intersperse slow jogging with some 20-second, speedy pickups to prepare your mind and body for the race.
8:55 to 9:00: Position yourself in the appropriate pace group if these are designated. If not, line up with the runners who look like they're your speed. Listen to the announcements. Jog in place, if possible
9:00: The gun fires. Or not. If the start is delayed, periodically shake your legs loose, jog in place, and stretch lightly while you wait. Once you're off and running, start at a comfortable speed.
Some race etiquette:
Stay to the right unless you are passing someone, as people will pass on your left
Move to the side if you are going to stop or slow down
Try not to stop in the middle of the water station
Watch where you spit :)
As for etiquette, thank all the volunteers and race organizers that you see, they put a lot of hours into making the run go as smoothly as possible.
Make sure you know where you plan to park.
Race Day Essentials
Runners
Favourite Socks
Water
Hat/Visor
Watch
Heart Rate Monitor
TorsoPack
Sunscreen
Body Glide
Pace Band
Race Number
Race Day
Relax
Arrive Early
Include a Warm up
Start Slowly
Drink Water
Stupid things I (or people I know) have done on race day:
Remember to go to the porta-john: Ok, too much information, I know. But this is crucial. I mistimed my need to use the toilet at RVM and with one minute to go, I bolted to the blue tower. If I missed that, it would have been 3:19:00 of holding it.
Put your chip on the night before: If the race uses chips, put it on the night before or the minute you receive it. Let's imagine you are at Marathon By The Sea and your friend we'll call him Gary (maybe not his real name) is standing beside you in the runner's corral. He all of a sudden realizes he has left his chip in his car. He has five minutes to get it and get back to the queue. Not fun.
Wear sunscreen: I forgot sunscreen at the 2001 Fredericton Marathon. Huge mistake. I had massive sunburns across my shoulders, oh, did I mention the blistering. I couldn't wear a suit (pain free) for two weeks.
Double-knot your shoes: Two kilometres into last year's 10K at the Fredericton Marathon and my self shoe lace came undone. Stupid move. Cost me 20 seconds. Argh.
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