2012 RACE DAY CHECK LIST

RACE DAY CHECK LIST

THE DAY BEFORE

• Drink 4 to 6 ounces of water every hour.
• Eat small carbohydrate snacks constantly.
• Mentally rehearse your race strategy, feeling good, overcoming challenges, recovering.
• Relax with friends or family.

THE NIGHT BEFORE

• Drink 4 to 6 ounces of water every hour.
• Eat light carbohydrate snacks like energy bars.
• Go over the procedure, route, time frame etc. for getting to the Team BIMBO group time.
• Do a very relaxed mental rehearsal of the event, concentrating on the positive.
• Lay out your race day clothes, (pin your race number onto your shirt), shoes - put your timing chip onto your shoe. Lay out your charged ipod, hat, socks. Fuel belt or water bottle carrier, filled and ready to go.
• Pack your race day gear bag.
• Got a cheering section? Encourage them to make YOU a sign and be YOUR motivation!!

GEAR BAG SHOULD CONTAIN:

Dry shirt and/or shorts.

• Water to drink while waiting for race to start.
• Sports Jelly Beans/Gu/Gels etc. – for use during the race and according to what has worked for you during your long training runs. Don’t try anything new Race Day

• Garbage bags work as a disposable jacket and as a ground cover while your resting at the race site prior to start

“RACE MORNING LIST”

• Drink 4 to 6 ounces of water every 30 minutes. Cut off fluid intake according to what has worked before your long training runs.
• Eat – according to the schedule which has worked for you before your long training runs.
• Bring your bag, car keys, etc.
• Leave at least 30 minutes before you think you’ll need to leave…in case of unexpected traffic.
• Plan to meet Team BIMBO at designated location at 7:30 am for pictures
• Jog or walk for 3 to 5 minutes (very slowly) just before lining up.
• Keep the legs moving, in place if necessary as you stand waiting for the actual race start.
• Joke around; enjoy the energy and personalities of the folks nearby.
• Go out slowly, if it’s hot, go out even slower!
• If you feel warm, pour water over your head at each water stop.
• When tired, shorten your stride and you may want to take more frequent walk breaks.

IMMEDIATELY AFTERWARD THE RACE

• Grab water and carbohydrate food(s) at the TEAM B.I.M.B.O. table near the finish line!
• Walk, eat and drink for at least a mile.

RECOVERY

• If possible immerse your legs in a cold bath, as soon after the finish as possible.
• Within 30 minutes, eat around 200 calories of 80% carb/20% protein.
• Stretch well before you get in the car if you are leaving the site.
• Walk for 30 to 60 minutes later in the day.
• Drink 4 to 6 ounces of water or electrolyte fluid (at least) every hour.
• Walk for 30 to 60 minutes on Sunday - Walking and lots of water will push the lactic acid out and loosen you up!
• Eat healthy snacks continuously for the rest of the day.
• Enjoy what you’ve accomplished and look for another race to tackle while you’re still motivated!

2012 RACE START TIMES

Race Start Times

8:15 am 5k RUN
8:30 am 5k WALK
8:45 am Half Marathon (2 hr or less finish)
9:00 am Half Marathon
1:00 pm Children's start (estimated time)
SEE 5k ROUTE HERE: http://www.letsmovefestival.com/pdfs/5k_race_route.pdf SEE HALF MARATHON ROUTE HERE http://www.letsmovefestival.com/pdfs/Half_Marathon_Alternate_Route.pdf Let’s Move Festival Of Races Requirements You must be at least 12 years old to participate in the ½ Marathon Event. You must be able to complete the ½ Marathon within 4 hours. You must be in good health and physically prepared to take on the challenge of the ½ Marathon You must show photo ID to receive your race number and timing tag. You must pick up your own race packet and race number at the Expo. Race numbers are required to participate. Sorry, unauthorized coaches, dogs, in-line skates, skateboards, bikes and baby-joggers will not be allowed on the ½ Marathon course. Baby Joggers allowed on 5K and 1 Mile Course only. Absolutely NO RACE BANDITS!

2012 RACE DAY RUNNER TIPS

Chafing

Chafing most commonly occurs in areas that rub against each other, or are sensitive and come into contact with your clothing. Here are the big ones:

Nipples: Rarely an issue for women, men will experience chafing of the nipples very often, resulting in bleeding and discomfort. It is a good idea to cover them with band-aids, “nip guards,” or an anti-chafing cream.

Thighs: Especially problematic for women, this is an area that can easily suffer from friction build-up. It is wise to using a glide product, also available at Fleet Feet or other sports stores.

Toes: Blisters are more common when the temperature rises. Rub Vaseline or GLIDE all over your feet and in between your toes before putting your socks on. This keeps everything moving freely, avoiding painful blisters

Groin area: Again, anything that rubs together is a potential problem area. We suggest that you use Desitin or other diaper cream.

Other: Sometimes the underside of your shirt sleeve or if you use an arm band to hold your ipod areas are unsuspecting areas that rub. Use glide on those areas too.

Toenails

Make sure your toenails are trimmed on race day. Otherwise, you may experience blisters, painful pressure, or even the loss of a toenail.

Hydration

It is critical to hydrate ahead of time when running or walking long distances. You can’t start soon enough. Try to drink water all day long beginning today. Avoid all soft drinks, teas, and alcoholic beverages that act as a diuretic or have sodium as an ingredient.

Toilet paper

Most Porta Johns on the course will run out of toilet paper at some point during the morning on race day. Put enough toilet paper for a couple bathroom stops in your Fuel Belt (we suggest you put this in a small ziploc bag, as your sweat will likely make your Fuel Belt moist), or other carrying device.

Sunscreen

Could be a sunny day. Make sure to wear sunscreen that is intended for heavy sweating since you don’t want it running into your eyes and you won’t be able to reapply.

Parking Plan

Review the parking lots when you pick up your race information during the EXPO. Know your plan ahead of time. Plan to walk to the meeting tent and to the start line. Allow adequate time for driving and bathroom breaks pre team meeting.