Final Race Preparation Notes

Race Expo

Must go to pick up bib, packet, and shirt

Don’t sample NEW things that cause upset

Don’t spend lots of timing walking around, stay off your feet



Stay off feet as much as possible, relax

Stay hydrated – sip sip sip

Bigger meal at lunch, simple carbs lite protein at dinner, not spicy

Sleep but if you can’t, don’t sweat it


Checking in a bag

Disposable water bottle to sip at start

Bar and/or banana to have before start

Flip Flops/Sandal or shirt to change into

Damp wash cloth in plastic baggy to wipe face etc after race

No valuables in checked bag


Race Day BEFORE the race

Your usual routine!  Nothing new

Eat breakfast, if you can’t stomach it, bring it along and try again


Better to leave early and have time for lines at porta-potty and to turn in checked bag

Meet EBF at indicated location before going into wave corrals



Aid stations – how to take the cup and drink-  make eye contact, point to the cup, take cup, squeeze cup together to drink easier, don’t drop excess onto ground where others are running!

Walk breaks – move to the side before slow/stop


Race execution

Pacing is everything – control race day excitement, easy at first

Avoid spiking heart rate on hills or pace / only one box of matches

Stick to your plan!  But…

Be prepared to alter your plan, especially in later miles

Segmentation – 1 mile, half mile, quarter mile, that light pole

FIX it now, not later



Enjoy the day – take it all in

Know the reason you are doing this

Have a mantra, or a word, a phrase

“The Wall” – walls have windows and doors, go through!  It will pass!


Post Race

Get some fuel back in your system soon after crossing finish

Protein, choc milk – start the recovery process

Meet up with team if you want

Enjoy your accomplishment!

Running Safety and Apparel Notes – Feb 14, 2015


  • Review road rules- run against traffic, stop at lights, eye contact w/drivers
  • Cell phone – carry phone for emergencies!  Use a cell phone holder – arm or waist bandIMG_0166
  • Shoe tag – EBF tag for emergency contact-it’s also reflective
  • Road ID can add important medical info-allergies/etc – for wrist, shoe, or neck tag
  • Dusk/Dawn/night use head lamp, use reflective gear
  • Sunscreen even when not hot
  • Music is motivating, but when outside be able to hear and stay alert to your surroundings
  • Not feeling well?  Neck rule – above the neck ok to run, below the neck take a day off


  • Bodyglide – use it to prevent skin chaffing
  • Don’t over-dress –you’ll heat up during run – dress for 20 degrees warmer than current temp
  • Socks – not cotton READ Labels
  • Feet – prevent blisters – use Aquaphor / Vaseline / keep toenails short
  • Running clothes – check for seams inside that might rub.  Read labelsIMG_0164
  • Technical fabric, moisture wicking such as “dry fit” “coolmax” “dry max”
  • Men use Bodyglide on nipples – most common chaffing area for male runners
  • Compression wear – when needed but not as a crutch
  • Visor / Hat – good for eye protection, but be careful – we release heat from top of head

 Additional reading:

Street Smarts: Safety Tips For Runners

Recommended Runner Reading

New Runner: Proper Running Etiquette

Wet Equity – Pool workouts for runners

The 6 Best Exercises for New Runners

Everything You Need To Know About Hill Training