Pre Race Tips

2 more days to AHM 08, here are some tips on logistics for pre race from The Competitive Runner's Handbook :

• The logistics of race day are likely to be more complicated and stressful than for shorter races, especially in big city events. Often the start and finish aren't in the same place. Double-check how you'll get to the starting line and home after finishing. Have a backup plan in place for anything that could go wrong: the car doesn't start, you miss the bus to the start, and so on.

• Runners tend to do stupid things at the last minute out of nervousness. Whether it's trying out a different workout, switching to fast-looking new shoes, or stuffing yourself with a magical food or supplement, if you're not used to it, don't do it. Avoid introducing anything new into your life during these final weeks, such as starting a new job or work project, moving or remodeling. These changes will take away needed mental energy .

• At least a month in advance, pick out the shoes and clothing you'll wear. This gives you plenty of time to break them in. Only the lightweight, quick footed runners should consider racing shoes for marathoning. Lightweight trainers are the best choice for most marathoners; regular trainers for those pounding the pavement more than four hours and for heavier runners. Feet swell over the marathon distance, so make sure shoes don't feel too tight. They should be broken in, but still have most of their cushioning ability. Aim for 50 to 100 miles on your shoes, including your last long run, and then set them aside for marathon day. I'm extra careful. I'll get two pair of shoes broken-in and set them aside just in case something happens to one set.

• Use your last long run and race as a full dress rehearsal. Practice carbo-loading with the foods you intend to eat for energy in the days and hours before the marathon. Before and during these runs, drink the same sports drinks that will be available on the course and eat the same sports gels or other fuels you'll consume during the marathon. Wake up and run at the same time of day you will for the marathon. Wear the same clothes; shoes, too, if they're training shoes. If you'll be using lightweight trainers or racing shoes for the marathon test them for part of the long run, then switch to more¬cushioned training shoes to minimize injury.

• Carbo-load and hydrate properly, but taper off caloric intake slightly as you cut back mileage to avoid unnecessary weight gain. About 100 calories equals a mile.

• Avoid catching a last-minute cold or flu. This is a common problem. Although you're in peak marathon shape, your immunity may be down. How to minimize getting sick at this crucial time? Taper early, get enough sleep, wash your hands often, and keep away from as many potentially germ-carrying people as possible.

• Cut out cross-training and weight training over the final two weeks to more completely rest.

• As you taper, you'll have lots of extra time and energy. Too many runners use it to clean out the garage, et cetera. Stick to less physical ways to spend your time by reading a book or go to the movies and save every ounce of extra physical energy for the marathon. Don't waste mental and emotional energy either. Avoid tasks requiring prolonged heavy thinking, or producing stress.

• Stay off your feet as much as possible the last three days and on marathon morning. Sight-seeing is a problem for runners who travel to an exciting place, such as New York. Plan your trip so you can stay for a few days after the race. Enjoy sight-seeing once the stress of the marathon is out of the way .

• Avoid the premarathon hoopla. Don't spend hours at prerace clinics, exhibits, and so forth. Attend a few of them for a few minutes to enjoy the atmosphere, but don't spend a lot of time on your feet. Hanging around large crowds at prerace events tends to make you more nervous and drain off energy. In the last two days, minimize your contact with others. Hang out with a few calm, confident, supportive friends and relax .

• Organize your support crew. They can pass you flu¬ids and fuel, and cheer you on at strategic spots such as the top of a big hill, the 20-mile mark, and 1 mile before the finish line. Encourage lots of people to be on the course to give you a cheer. Review how you will meet running partners at the start, and friends and family at the finish area.

• If you want the crowd along the way to give you an extra boost, wear something distinctive. Print or write on your singlet a name or slogan to give spectators something to cheer about. I've run along with "Go Mo," "Marathon Mom," "Elvis Lives," "Texas," "Fast Grandpa," and "Slow Motion" among others. They all seemed to thrive on the crowd cheering them on. Our Greater New York Racing Team singlets elicit plenty of "Go New York" shouts. Believe me, it helps .

• Throughout the marathon countdown, think calm. Focus on staying relaxed. Expect to feel edgy as the big day approaches. This is normal and happens to all marathoners. Your body has energy to spare, and it misses the hard training. You will have to deal with withdrawal symptoms at the same time you are coping with prerace anxiety. Don't start worrying about losing your fitness and panic. You are not losing fitness; you are ready. There is nothing you can do now to improve your fitness, but you can make training errors or mental mistakes that could mess up your race.

Will be having a lot of rest today and tomorrow!

Quote of the day :

"I'm Lightning Bolt! I am not Flash Gordon or anybody. My name is Bolt, Lightning Bolt."
- Usain Bolt (JAM), 100m and 200m World Record Holder.