Preparing for Cleveland

Preparing for Cleveland

After spending a great deal of time and effort training for your event, you don not want anything to derail all of this preparation. As the date draws near, last minute details become increasingly important.

The week prior to the race

• Your mileage 2 weeks before the race should be reduced by 25-50% from the previous week. The week before the race cut this mileage in half.
• This is when doubts start to arise - did I train enough? You cannot make up training in the last 2 weeks. You will not de-condition while you are tapering. If you put in the training, you are ready.
• Now that you have this free time, because you have decreased training, get extra sleep. Your body will really appreciate it. Even if nervousness precludes a sleep the night before the race, extra sleep during the preceding week will make up for this.
• Make sure that you are well hydrated prior to the start of the race. Drink a lot of water during the week preceding the race.
• Eat a high carbohydrate diet all week. This will help maximize your glycogen (energy) stores. Don't experiment with new foods this week.
• Make sure that you have tried out the electrolyte drink that will be used during the race.
• Review the map of the course. Visualize yourself cruising along the course, enjoying the trip.

The day prior to the race

• Lay out the clothing that you will wear. Do not wear a new outfit for the race. A clothing tag can become a painful adversary very quickly.
• Don't wear new shoes in the marathon. Wear a pair that you have worn during a few long runs (as long as they did not create any problems).
• Make sure that you have picked up your race number. Don't spend hours on your feet at the race expo. If possible, pick up your number early.
• Don't eat too late at night and make sure that you are well hydrated.
• Plan when you will leave, how you will get to the race and where you will park. You don't want to get lost prior to the race.
• If you did not tolerate the electrolyte drink, which will be used during the race while training, plan on a source of calories - gel packets, gummy bears, carry a water bottle or camel back filled with favorite replacement drink. Friends along the course may be able to restock your supply.
• Review the map of the course; know where water stops, aid stations and porta-johns are located.

Race day

• Get up early. Plan on arriving at the start at least an hour before the race. You do not want to feel pressured for time before the race.
• Take in some calories! Whatever worked prior to your long training runs is a good idea. Make sure that you are drinking water, too.
• While getting dressed, lubricate any areas in which chafing has been a problem. If blisters or hot spots have been a problem, treat the site with Second Skin, moleskin, or whatever has worked during training. Don't forget to pin on your number and to tie your Champion Chip to your shoe.
• No matter what the temperature is when you get up, chances are that it will increase during the race. In addition, you will generate a lot of heat while running. At the start of the race, you may wear old clothing that you can discard once you are warmed up; old socks work well on the hands. When you discard anything, do not throw it in the path of another runner.
• Arrive at the start planning to find a line at the porta-johns. Since you have time to spare, there will be no need to panic.
• Don't worry about a warm-up run. Walking from the car will loosen you up a little. You may want to do some easy stretching (if you are used to this).
• Just before heading to the starting line, take off your sweats and check your gym bag. Now head to the start and situate yourself in an appropriate area in the pack. Don't worry about starting too slowly; it will give you a chance to warm up your muscles and save you from the agony of starting out too fast.
• Make sure that you have secured whatever food and or drink that you are bringing with you.
• You have worked hard to get here. Enjoy the adventure ahead.

During the race

• Drink at every water station. Do not wait until you are thirsty - that is too late.
• Start slowly; a fast start usually spells disaster. You can start running faster later in the race.
• Finish with a smile on your face - someone may be taking your picture.

After the race

• No matter what the result be proud of yourself.
• Drink; even though you drank during the race, you will still be a little dehydrated.
• Replenish carbohydrates. There is a 2-hour window following a hard effort, during which absorption of carbohydrates is enhanced. If you can't eat them, then drink them. A little protein mixed in improves recovery.
• Keep moving after the race by taking a walk or a light jog. This will diminish a lot of the post-race stiffness. Stretch gently.
• Put ice on anything that is sore. Apply for 15 minutes several times over the course of the day.
• You may find that a massage is helpful for post-race stiffness.