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8 Things Runners Should Do The Day Before A Race

May 26, 2012 By

I am participating in the 2012 Wordcount Blogathon, which means one post every day for the month of May.

This time tomorrow, I will be about an hour and a quarter into the half-marathon I’ve been training for since February. If things go according to plan, I will have a little less than 10km to go. I will have been injected with the mental boost that comes from passing the halfway mark, and I will be mentally preparing strategies to overcome the energy crash that usually happens at around 18km. I will be visualizing myself crossing the finish line, hopefully with a personal best half-marathon time under my belt.

But that’s all tomorrow. Today I have to get through my final day of pre-race freak-out. I am a bag of nerves and my body is trying to play its usual tricks on my mind. And somehow, while these butterflies create havoc in my stomach, I have to get myself organized for tomorrow, and make sure my body has the nutrients and hydration in place to go the distance.

I have run my share of races, so I have been through this enough times to be in a position to share a few hard-earned points of wisdom with runners who suffer from pre-race jitters.

1. Your body is thirsty. As athletes, we all know that we’re supposed to drink x-number of glasses of water a day. But some of us aren’t as diligent about it as we should be. If I was better about my general hydration needs, maybe it would kick up my race performance a notch. It would certainly be better for my overall health. As lax about it as I am, I always make a special effort to hydrate properly the day before a race. It does mean more trips to the bathroom, but going into the race with at least a day’s worth of proper hydration behind me really does make a difference.

2. Watch what you eat. This one seems obvious. We want our bodies to be properly fueled for the big event. Don’t go nuts on the carbs: it’s actually better to do your carbo-loading two days before the race. The day before, you want to keep your diet simple and healthy. My pre-race day nutrition consists of lean protein, very little fat, and a small amount of carbs. That is what works for me, and it is important to note that something quite different could work for someone else.

3. Now is not the time for experimentation. If you just bought a new pair of six-inch heels, wait until after the race to break them in. Especially if you’re a dude. Keep that new jar of miracle wonder-vitamins in your medicine cabinet with the seal intact. If you’ve never had super-hot Thai curry, don’t eat it today. Everything you wear today should be something you’ve worn before, and everything you eat or drink should be something that you know from experience is tolerated well by your body.

4. Remember that your training is done. Going out for “one last speed training run” is going to serve absolutely no purpose, and may in fact do you harm. It is easy to worry, on the last day, about whether you have done enough training. You start to obsess about the week you had to take off due to a cold, or the fact that you had to cut short your last long run because you turned your ankle on an uneven paving stone. Remember that training is not an event, it’s a process, and you will have built your base long ago. The best thing you can do today is loosen up with an easy run around the block, and then rest for the remainder of the day.

5. Do stuff you like. You are tense and nervous, and you need to relax. Don’t worry about the things you should be doing. They can wait. Keep yourself busy with activities that will relax your mind and help you chill out a little. For me, it’s writing and messing around on my laptop. For someone else, it might be reading or watching TV. If you actually enjoy washing dishes and doing the laundry, knock yourself out. Come and do mine while you’re at it.

6. Prepare your running outfit. You don’t want to be fiddling around with safety pins and your race bib while you’re lined up at the start line ten minutes before the siren goes off. The day before the race, you actually want to put on the clothes you will be wearing, along with your heart rate monitor and whatever fuel belt you will be using. Then you can pin your number to your shirt, and experiment with ways to make the number work with everything else you are wearing. Men and flat-chested women have an easier time of this, simply because they have a larger available flat surface. For women like me who are more rounded on top, more coordination is sometimes required. Don’t wait until race day to figure it out.

7. Pack your bag. Most races have bag check facilities, and it’s well worth taking advantage of them. My bag typically contains several bottles of water for before and after the race, the pre-race snack that I eat right after I get to the start (about an hour before the run begins), a light jacket and track pants to put on after the race, and an alternative set of running clothes just in case I get to the start and find that I have miscalculated the weather. Your race bib usually comes with a bag check tear-off strip at the bottom. Remove this from the bib and attach it to your bag.

8. Get plugged in. Charge up your training watch, your iPod, and any other electronic gadgets that you are taking. Getting to the race and seeing the “battery low” message flashing on your watch can be very disorienting. Leave your goods plugged in for the day, and then unplug them and leave them with your race clothes before you go to bed.

Pre-race jitters are normal, and in some ways they are beneficial. They give your adrenaline a handy boost leading up to the race. Don’t fight the jitters, embrace them. Coexist with them as you go about your final race day, getting yourself ready.

And then, when it’s time to line up at the start, enjoy the run and visualize how great it will feel to cross the finish line.

Filed Under: 2012 Wordcount Blogathon, Pre-Race Jitters, Race, running, Taper Madness, Tapering Tagged With: , , , , , , , , , , , , ,
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95 Days And 6 Hours

July 13, 2011 By

95 days and 6 hours to go…

In 95 days and 6 hours, my heart will be racing and my adrenaline will be pumping.  I will be filled with nervous energy, and all of my senses will be on high alert, even though I probably will not have slept for a week.

In 95 days and 6 hours, I will be one of 20,000 runners waiting for the starters gun to go off, signalling the beginning of the Scotiabank Toronto Waterfront Marathon and Half-Marathon.

In 95 days and 6 hours, I will start my Run for Autism – the race that I do for my son George, who is my inspiration and my reason for running. My son, who has taught me so much about myself, about life, about the things that really matter. My son, who I love so much that I sometimes think my heart will explode.

Up until now, I have had a poor season of training. A variety of illnesses, extreme weather conditions and family emergencies has conspired against me. Not to mention the not-so-small matter of getting married. I did succeed in running an 8km race in the Spring, but I have had to blow off not one but two half-marathons since then, because I have just not been ready for them. I have tried to follow some kind of regular training regimen, and I have been running just enough to keep up some kind of conditioning, but my training has been very much a stop-start kind of thing.

Until now.

Over the weekend, I gathered together pen and paper, the list of races I am registered for between now and my Autism Run, and my calendar. Thus armed, I plotted out a training program, a path to get me from here to there. It is a program that will work. By the time I’m done, I will be able to run the distance and run it well, as long as I stick with it.

My impediment is not lack of discipline. If I have a run scheduled, there are very few things that will deter me. From time to time I may have to shift a run to another time, or even to the following day, but if my schedule tells me to run, then I will run.

The only thing stopping me – barring unforeseen emergencies – is my health. It hasn’t been so great lately. I have been tired, run down, and prone to getting sick. Conventional running wisdom dictates that it is safe to run with a cold as long as all symptoms are above the neck, but practical experience has taught me that it is not a good idea. It might be perfectly safe, but it knocks my immune system down a few notches so that it takes me longer to recover.

So the way I see it, the one thing standing between me and my ability to totally rock this year’s race is my health. If my health is good, my training will take care of itself.

With that in mind, I have a plan. This is all stuff that I really should be doing anyway, but if planning it is what it will take, then so be it.

Here are some promises that I am making to myself (and we all know that it’s wrong to break a promise, regardless of who it’s made to):

I promise that I will hydrate myself properly, and not only during my training runs. And not only with coffee.

I promise that I will take my vitamins every day, because I definitely feel healthier when I do.

I promise that I will see a nutritionist, because my diet is one area where my self-control goes to the birds.

I promise that I will try harder (and “try” is the best I can do at this point) to get more sleep so that I am not literally running on the smell of an oil rag.

Four promises. Anyone can keep four promises, right? And they’re not even hard promises, with the possible exception of the last one.

I can do this. I can totally do this.

In 95 days and 6 hours, I will be ready.

Filed Under: autism, Countdown, health, life, running, Running for Autism, Training Tagged With: , , , , , , , , , , , , , , , ,
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Making The Giving Worthwhile

January 15, 2011 By

On Thursday morning (at 11:30 a.m. EST if anyone wants to be that precise) I will be donating blood.  I am greatly looking forward to it, and if you’re reading any sarcasm in that sentiment, none whatsoever is intended.  I really, genuinely, truly am looking forward to sitting in one of those reclining chairs while a unit of my blood is transferred from my body for the purpose of saving a life that needs saving.

I am excited to be doing this.  I am excited to be doing something, giving of myself in some small way, to help other people.

The last time I tried to donate was about twenty years ago.  I passed the initial iron test and got settled in one of the reclining chairs in the clinic.  The entire process from that point on was an absolute disaster.  The nurse – a kind, gentle soul who felt terrible about the pain she was putting me through – had to poke multiple holes in both arms before she could get the blood to flow.  When it did flow, it was painfully slow, and when about third of a unit had been taken from me, I passed out. I was sick for days after that, and when I went to my doctor, he advised me not to donate blood while my health was in such a fragile state.

It just wasn’t the right time for me to donate, back then.  There was a whole mess of crap happening in my life, and the stress of it all took its toll on my health.

Now things are different.  I am fit and healthy.  I am not under constant stress, I sleep as much as two kids and a hectic schedule allow me to, and my running regimen pretty much forces me to eat more or less healthily.  I am ready to put the memory of my last donation attempt behind me and try it again.  I am confident that the results will be far, far better.

I’m doing what I can to make sure, though.  My main objective over the next few days is to ensure that my blood is whole and healthy, that it can indeed be used to help someone who needs it.  If I show up on Thursday to give my pint of blood in honour of Capt. Snuggles, and they turn me away because my iron is too low, I will not be happy.  I have to do whatever I can to make sure that does not happen.

I share these tips for the benefit of anyone reading this who might be interested in donating blood (Michelle, maid of honour and friend extraordinaire, has already said that she will try to join me on Thursday).

  • For several days prior to donating, eat foods rich in iron.  Breads, meat, fish, chicken, fruit, raisins, nuts, dark leafy greens.  This is especially important for the ladies, whose iron levels tend to be less stable.
  • Be aware that many foods rich in iron are also high in fat, and a high lipid content can also result in you being turned away.  For 2-3 days before you donate, focus on a low-fat diet, but keep on consuming iron-rich foods that are low in fat.
  • Hydrate, hydrate, hydrate.  If you don’t drink enough fluids, the nurses will have a hard time finding your vein, and once you are hooked up, your blood will flow slowly and the process will take longer.  Limit sugar and caffeine in your beverages, since these slow the absorption of water.
  • Get enough sleep!  This will not necessarily change the quality of your blood, but it will make your recovery a lot easier.
  • The day before, load up on iron-rich foods, but ones that are low in fat.  Drink lots of water and go to bed early.
  • The day of, have a good breakfast so that you have the calories to start regenerating your blood.  Eat fruits with a high water content, and drink water and energy drinks (this can also give you one last iron boost before you go).
  • Try to eat either a meal or a snack right before you go.  You don’t want to donate on an empty stomach.  Take a bottle of water with you.
  • After you’ve made your donation, sit down and rest, and have a snack to raise your blood sugar.  Many clinics provide juice and cookies – if you don’t have a snack of your own on hand, accept the juice and cookies!
  • Light to moderate exercise several hours after you donate will help raise your energy levels.  I’m not talking about a five-mile run, I’m talking about an easy walk.

Many of these are good inroads to a healthy lifestyle, and following these steps will help make your blood healthy and vibrant.   If you are medically able to donate blood, I appeal to you to please consider it.  It really could be a matter of life and death for someone.

I am humbled and kind of ashamed that it has taken this – the life-threatening tragedy of a little baby – to spur me on to do this.  Ultimately, it is Captain Snuggles saving lives here, because he is the reason I am doing this.

Click here for Amy’s latest update on Capt. Snuggles.

Filed Under: Blood donation, Giving, postaday2011 Tagged With: , , , , , , , , , , , ,