Friday, January 13, 2006

Last minute preparation

Well, I'm going into Sunday's race feeling like I'm almost healthy. My foot hasn't given me any trouble for a couple of weeks, and my calf, which was hurting earlier this week, has improved with this week of very light training.

The peeps down at the CLFC gave us a handout with a bunch of last minute preparatory things to keep in mind these last few days, and I thought I'd pass them on.

Friday:
  • Make sure you have your packet notification card when you pick up your packet.
  • Drive the course.
  • Limit high-fiber foods that will trigger intestinal distress.
  • Hydrate.
  • Eliminate alcohol and soft drinks. (alcohol and caffeine will dehydrate you)
  • Organize your gear.
  • Don't go overboard on pasta tonight.
  • Set up an extra alarm clock.
  • Trim your toe nails.
  • Get a good night's sleep.

Saturday

  • Hydrate.
  • Sleep in.
  • Last chance for packet pick-up. (bring the card!)
  • The more you stay off your feet the better you'll be.
  • Eat without stuffing.
  • Make sure you have gas in the car.
  • Lay out your clothes - pin your number on.
  • Prepare for the weather, but don't worry about it, unless you can change it.
  • Have a backup for everything possible.
  • Pack clothes for after the race, and a towel.
  • Double check the extra alarm clock.
  • Go to bed early. Even if you can't sleep, stay horizontal.

Sunday

  • Get up early, with at least 2 hours to prepare.
  • Have a light breakfast.
  • Dress carefully, make sure your socks are not creased. Double knot your shoes.
  • Get some vaseline or bodyglide, if you're into that stuff.
  • Hold back at the start of the race.
  • Stick to the plan.
  • Thank the volunteers.
  • Miles 15 - 20 make you a distance runner, Miles 20 - 26.2 make you a marathoner.
  • Sieze that moment when you cross the finish line.

After the race

  • Replace electrolytes and carbohydrates starting immediately after you finish.
  • Don't spend too much time in the bath or a hot shower. Heat will aggravate any swelling or discomfort from inflammation.
  • Your first full meal should be the same kind of meal you were eating in the days leading up to the race. You are refueling. It takes 3-5 days to recover and reload the glycogen.
  • Try some active rest to help flush out lactic acid. (e.g. a light walk, ride a stationary bike, swim)
  • Get a massage, "if you can," 24 to 48 hours after you finish. (if your not creeped out by strangers rubbing you like I am)
  • The general rule for recovery is: you need one day for every mile you race to completely recover.

And, of course, you can't forget the number one rule, which is to "Rock on."

Keith.

3 comments:

atownrunner said...

Rock on!

Keith said...

I couldn't have said it better myself.

Holden said...

Cool, does that mean I can take 26 days off? That does ROCK!