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.
- 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.
- 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."