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.

  • 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.


  • 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.


  • 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."



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!