Do's and Don'ts Before a race event

As I am getting ready for my first long running race event (SF Half Marathon), I thought of compiling Do's and Don'ts 1week, 1day before running a race. Hoping to follow most of it.

Do's:
* Hydrate Hydrate Hydrate Hydrate. Drink at least 64 oz of water each day.
*Rest. Sleep well on Thursday night and Friday night. Since we have to wake up in the wee hours of Sunday and it's difficult to get good amount of sleep on Saturday night.
* Eat Well. Complex carbs are good. But Don't eat so much that you gain 20 or 30 Lbs in next 3 days.
* Remember to clip your toe nails 3 - 4 days before your race. (Nail polish is optional :-)

Don'ts:
* Don't do any running or cross training after Thursday. Even if you miss one of the weekday runs this week that's ok.
* Since most of the people are planning to go to Expo make sure you collect your race packet and come. Even though there are lot of stalls and they give free stuff don't spend too much time walking in the expo and visiting all stalls.
* If possible avoid stairs.
* If possible avoid Alcohol.
* Don't try any new stretches or strengthening exercises last week before the race.


Saturday before the race:
It's important to stay off your feet as much as possible on Saturday. Once you got your race packet make sure you arrange everything needed for race on Saturday evening before you go to bed.

* Make sure you put your bib to the coolmax shirt or your running shorts you will be wearing. After putting the bib wear the shirt or shorts/pants and make sure pins are not in the odd place and won't cause any chaffing.

* Put your time chip on your shoe. I usually tie it with my shoe laces.

* Fill your fuel belt bottles with electrolyte drink/water. make sure you have Gu or energy gel that you have been using in the long runs.

* What to wear: Wear layers. If you have old cotton T-shirt or sweat shirt wear it on top of your coolmax shirt. After a mile or so you can throw the cotton shirt. If you don't have or don't want to throw away your cotton shirt take a trash bag and make 3 holes (one in the middle and one on each side wear it as a layer.

* SF is going to be cool early in the morning. So bring gloves. You can get Cheap cotton gloves in walmart garden section. You can throw them after 2 or 3 miles.

* Take proper care to avoid chafing. Use body glide or Vaseline..... Especially Guys consider using nipguard. http://www.nipguards.com/info.asp


* Since we have to come back from SF on our own don't forget to get some cash. Take a small ziplock plastic bag and put cash in it (That way it bills won't get wet). If you have a pouch in your fuel belt you can put cash in it.

* Make sure you are getting car key only. You don't need to carry entire key bunch with you. Most of the running shorts have small pocket in side of the waist line. Otherwise you can tie the key to your shoe with the show lace.

* At the expo they will give you all items in a plastic bag with your bib no written on it. You can use that bag and take cloths to change after the race. For more details check
http://www.runsfm.com/events/1st-half-marathon.html#sweats and
http://www.runsfm.com/events/2nd-half-marathon.html#sweats

Race day morning
* Wake up early, have a warm shower and have a light breakfast. You will get some fruits on the bus so if it is too early to eat at home for you, have a fruit or two on the bus.
* It's very important to eat something 1 hr before the race. If you are used to eat bagel or banana before the long run bring them along. Since we start around 3:30 in the morning we can have our breakfast in bus.
* Stay with the group, it is more fun. You can warm up and stretch together before the start. Look for the Porta Johns (toilets) get in line early, these can get pretty crowded closer to the start. (HOT TIP: The earlier you go the cleaner they are!)

In the Race :
* It's very easy to get excited by looking at the crowd and mistake most of the runners do is try to run fast with the crowd. Make sure you maintain your comfort pace and run very slow in the first few miles. Make sure you slowdown or walk near the uphills. Downhills are more dangerous than uphills. If you run fast in the down hills you are more prone to knee injuries. So SLOWDOWN. The course is really beautiful. So Run slow and enjoy the views. Don't worry about the time.
* Don't miss a water stop / keep hydrating. Thank the volunteers - enjoy the supportive crowd, smile, cheer and HAVE FUN.

What to Carry
* Gels, fuel belt, light jacket, light cotton gloves (optional), ear muffs (optional), old sweatshirt or full sleeve t-shirt, track pants, extra t-shirt for after the run. You can drop your jacket, tracks and extra t-shirt at the drop bag at the start, you will collect this after you finish. You can wear the old sweatshirt/t-shirt during the run, once you warm up tie it around your waist (try not to throw it as it can get cold again during the run especially over the bridge.) If you dress in 2-3 light layers you can take them off / put them back on as needed. Cap/visor, sun glasses. Sun block (for the people running the second half)

After the race
* Write race report with your experience and it is very important part of running