Hepi Running and Have Fun ... to all runners who will take part in Energizer Night Run 2011
And Don't Forget (in this tapering period)
14. Don't do anything tiring. Let the grass grow. Let the kids take out the garbage. Let the dog walk himself.
15. Don't try anything new. No new foods, drinks, or sports.
16. Don't cross-train, hike, or bike.
17. Don't get a sports massage unless it's part of your routine. You may feel bruised a couple days afterward if you're not accustomed to it.
18. Stay off your feet and catch up on movies, books, and sleep. If you go to the pre-race expo, don't stay long.
19. Remember: During this final week, you can't under-do. You can only overdo.
The Final Hours
Feeling calm, confident, and in control is your mission on race morning. Here's how to come by the three Cs:
Be sure your race outfit, shoes, timing chip, number, bag, and map to the start are set out the night before, so a treasure hunt isn't required in the morning.
Eat a light, easily-digestible meal, such as oatmeal or white toast and a banana, at least 2 hours before the start. Make sure you've eaten these foods before a few training runs with no adverse effects.
Drink 8 to 16 ounces of sports drink 60 to 90 minutes before the race. Arrive at the start about an hour early, so you won't have to rush.
Joke around with friends or fellow runners before the race to lighten your mood. About 25 minutes before the start, do some walking, slow jogging, then a few 50-meter pickups at race pace.
Visit the portajohn one last time. Mentally review your race plan.
Position yourself appropriately at the start according to your projected pace, and remind yourself to start easy! You'll be glad you did when late in the race you're able to pass all those runners who started too fast.
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