The Legacy Half Marathon: 24 Hours to the Race
Friday, May 28, 2010 at 9:40AM With a half marathon less than a day away, I have a few things to take care of, rest, proper fueling, and logistics being the main three. Up to this point, I have worked though the necessary mileage and given myself a strong week of training taper. With days to go the focus has been on a higher carbohydrate diet and less mileage, alleviating chances of injury and allowing my body to regain needed energy for the race. Today will continue with a more intent focus on 'rest and replenish.'
The important point to remember about the last 24 hours is that if you have prepared properly, nothing much you do on this day - except what you eat and drink - will have much effect on your race. Mental preparation is probably more important than physical preparation at this point.
-- Hal Higdon
Rest
I purposely scheduled very little for my day. Sleeping in, self-massage using a roller and acupressure balls, and a long, warm shower are my high priority tasks. If time permits, I would like to drive the course to double check the number of hilltops along the road, burning the vision into my mind, however, having run the course a number of times beforehand, this task is of less importance. During my Monday run I managed a muscle pull on the bottom of my right foot as I attempted to sprint my final two miles. In hindsight, it was a poor choice. I hope to connect with a local Reflexologist who does 'fascia release.' I know that it's not smart to try new things before a race, but my rational is, "What harm can it do?" I'll soon find out.
Nutrition
Although I need to increase my carb intake, I am attempting to eat normal food and maintain a normal water intake throughout the day. My plan is to oatmeal with chia seed in the morning, spaghetti and spinach for lunch, and whatever my wife chooses to cook for dinner in the evening. With guests, she won't succumb to another pasta dish, so, hopefully, there will be potatoes or rice that I can pile up on. A high-carb late-night snack should round it all out. Carbohydrates is an effective way to refuel long-term energy in our muscles. The fuel supply it provides is called glycogen, and the more of that I store up, the faster I will be able to run for a longer period of time. The problem is balancing the food intake with the food outtake. The last thing I want to do is waste my time with waste during the race.
Logistics
Preparing my race bag in advance seems like a good idea to me. Even though I am only blocks from the starting line, having what I need close at hand could save both time and stress. The following is my race bag checklist:
- Bikilas
- Injinjis
- Shorts
- Waterproof Running Pants
- Running Shirt
- Long-Sleeved Shirt
- Waterproof Jacket
- Rain Hat
- Toque (Ski Cap or Beanie)
- Gloves
- Race Belt (w/ TP & Clif Bar)
- 310xt with Heart Rate Monitor
- Trislide (silicone spray)
- Wet Wipes
- Extra Safety Pins
I plan to wear different clothing to the event, along with other Vibrams, so that I can stay warm and at least start the race dry.
Race Day
I hope to wake 3-4 hours prior to the race to eat one last carb-rich meal, another bowl of oatmeal with chia and a glass of orange juice. Fluids will be a focus up to two hours before the race. I'll take a warm up run at that time, and along the route I'll pick up my race packet. A shower and change of clothes will follow, one last race bag check, and off to the start line with time to spare.
Not everything works out as planned. In fact, no one planned for our current weekend of rain and snow, but flexibility helps us to adapt as best we can. The plan does give me a sense of ease, helping me to not get too anxious. Butterflies are always a variable for me when race day approaches. Being prepared helps to alleviate them, and I feel more prepared for this race than any other in the past year of my running career.
Wish me luck!
Note: Much of the race 'know-how' that I have acquired has come from Hall Higdon. Both his site, halhigdon.com, and book, Marathon: The Ultimate Training Guide, have given me insight into how to prepare for distance races.
Reader Comments (6)
Go get em buddy!
Best of luck man! Rip it up in the new Bikilas.
Thanks, guys. Right now I'm enjoying my pre-race oatmeal while I listen to the 25 km/hour winds whipping freshly fallen snow around outside in the 0 deg Celsius (32 Fahrenheit), Good thing I've been training in this stuff :-)
Just did a mile and a quarter while picking up my race packet. Roads are cold and slushy, so I will likely opt for my Flows, leaving my Bikilas in the race bag. Shame... I was hoping to show off the flashy running specific FiveFingers this morning.
GOOD LUCK!
Rock those Bikilas!
1:38:17... Internet has been down for the weekend, so I'll get the report of the race up soon. Thanks for the support.