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.