The Next Few Days
• Run or walk as you wish — just don’t do too much. Don’t do extra projects around the house on Saturday. If you need to scrub your kitchen floor or dig a garden, come over to our house and do it. Otherwise, give yourself permission to relax and enjoy the day.
• In terms of nutrition, there is no need to carbo-load or do anything radical. Just eat what you normally eat. If possible, avoid excesses of alcohol, caffeine, fatty foods, and sugar. You should eat a significant meal around noon and a snack about 2 hours before the race. Some good pre-race snacks are: PB & J, banana with nut butter, granola bar, bagel, or a non-dairy smoothie. You should also be sipping on water or a beverage enhanced with electrolytes throughout the day.
• Get your t-shirt and race number: we recommend heading over to the Running Shop on Friday, anytime from noon to 7:30 p.m. to pick up your items. If you can’t make it on Friday, on Saturday there will be registration and packet-pick-up at the Running Shop from 10 a.m. to 1 p.m. and at the race site in front of the Children’s Museum from 5 to 6:30.
• Prepare race day plans so that you’re not late and stressed. You’ll want to arrive at least 60 minutes before the start time. Give yourself time for these tasks: Walk from parking garage: 5-10 minutes; registration line: 5-10 minutes; line for port-o-john: 10 minutes; easy warm-up: 10 minutes.
What to bring to the event
• Comfortable running shoes, shorts, cap, light weight tech shirt or tank top, water bottle. Remember, to put your race number on the front of the shirt.
• Dry shirt to wear after race.
• Money for food trucks and after-parties.
• Identification and emergency contact information.
We want you to be safe, so bring a water bottle, extra cash, and identification. If you bring a car key on the race course, please secure it on your shoe (tie it in with your shoe laces) or put it in a zipper pocket — nothing worse than losing a key in the dark at the two mile mark . . .
• Walk or jog for 5-10 minutes.
• Do some light stretching.
• Drink some water.
• Get to the starting area 5 to 10 minutes before the gun goes off.
The Race Itself
• You can set three goals for the race itself: First, have fun. Second, be sure to finish the distance. Third, if you can have fun and finish the distance, then feel free to speed up. Notice that the most important goal is to enjoy yourself — be safe, laugh, play, and enjoy a nice evening outside!
• Drink water and eat a light snack within 20 minutes of finishing the race.
• Don’t sit down immediately after the race. Try to walk around and do some light stretching until your heart rate has lowered.