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.

How to raise funds in an economy where everyone needs something!

Fundraising!

This term strikes joy into the hearts of some, to others a pit in their belly's. One reason I have found for the pit formation, is that inherently, we are afraid to hear "no" after we ask. I understand - I also have pushed past it.

Whenever I get the answer - NO. I don't take it personally. Timing for everyone is different and odds are, their answer is not a reflection of me or the cause to which I am asking their support for, moreover it is not a good time for them.

With that being said - I offer a couple of different examples on fundraising.

1. Write an old fashioned letter to some friends, family and a few co-workers. First of all, explain what you are doing, why you are doing it and how their support (no matter how small) will benefit Believe In Miracles.

Include in your letter a link to the site (www.believeinmiracles.org) and any personal information about your training or your connection with B.I.M.

Always include a postage paid self addressed envelope to make it easier. Let them know you will update them on your success in crossing the finish line and that their donation is tax deductible.

Always ask for them to join you too!

2. Email all of the above and then - follow up with everyone one month later. This is key when emailing any fundraising requests. (it's common for someone to have hopes to donate and then simply forget because it's not in print)

If you are emailing them your request - include the online site for donating online. (see the right site of this blog).

3. Print out the Team B.I.M.B.O. Pledge sheet, you can find this in the previous post - see below. Take your pledge sheet to school, work or keep it with you in your purse and ask your regular dentist, grocer or friends to pledge you per mile - and join you!

4. One friend, a mother of four, is saving all of the family's bottle returns. They've been saving them specifically for their family's donation.

I hope these have given you an idea or two and taken the fear out of fundraising. If you want more motivation - consider looking at Believe In Miracles site, and look at the 13 children we helped in 2011. Because of you - we can help more children with serious illnesses.

Blessings -

Tracy

2012 PLEDGE SHEET

Print this for your donation tracking.

To print, select the document. Copy and paste it into word or pages. Then print.

FREQUENTLY ASKED QUESTIONS:

Q How does joining Team B.I.M.B.O. benefit Believe In Miracles?
A By signing on to run or walk one of the races of the Let's Move Festival, through Team B.I.M.B.O. - a small portion of your registration fee goes directly to Believe In Miracles.

Our primary focus as a team is to raise funds so that Believe In Miracles can continue into the future helping local children. Many of you run in honor of our sweet Jenna and some of you are running in honor of another precious child or adult who is battling a life threatening illness. Being a part of this team is about so much more than just what God can do with us.


Q Can I walk the half marathon?
A YES you can! Take a peek at the right side of this blog for a variety of training schedules. You can run, run/walk or walk any of the race options. Pick a schedule that works for you - print it out and follow it. Training with a schedule is really rewarding too, it's awesome to cross off each day and before you know it, you've met your goals.

Q Is there a minimum fundraising amount that I need to consider?
A No, there is not a minimum fundraising amount that you need to raise. However, we encourage you to ask for support. Think about asking 15 people to sponsor you for each mile you are running/walking. If you have 15 sponsors giving $1 a mile, than you just raised $195 for Believe In Miracles! It all adds up!

Have a goal to ask your friends and family, tell them why you are running/walking and make it easy for them to write a check and get it to you. All donations are 100% tax deductible. Direct your family and friends to www.believeinmiracles.org to see why you are training!

Consider asking co-workers. Many company's have a matching gift program. If your company has this, include a copy of the form with your letter.

Save up your bottle return money between today and the race. Easy fundraising:)

Skip Starbucks each week and bring your coffee to work, put the coffee money in an envelop and save up.

Online donation? Simply copy and paste the link that is off to the right side of the blog and direct your donors to our Team site for online donations.

Options to fundraise abound -think out of the box. You can refer to the sample Sponsor Letter that you can find on the blog as well. Of course, change it to suit your needs.


Q When are the donations due and who is the check payable to?
A The folks that you have sponsoring you should write a check payable to Believe In Miracles. All donations will be received when you pick up your race packet at the EXPO on April 26th or 27th. Believe In Miracles will send a receipt to each person who donates. (cash donations get tricky, unless we know who they are from).

Q I have never participated in a race of any kind and have no clue what to expect? What do I expect? What should I eat? What time should I arrive? What if it rains?
A These are all great questions! As race day gets closer, those who are registered and are receiving a newsletter will receive all of the tips, guidance and suggestions that you need to ensure you have a safe and fun race.

Q How can my family members help if they are not running or walking?
A Please let us know if your spouse or older children are interested in helping and we will contact you to assist on race morning or at the EXPO. We have goodie bags to be filled, shirts to organize, and set up that we will need help with.

Q What's up with the Kids Last Mile? Do my kids run with me for the last mile?
A This is so great. NO your kids do not join you as you finish your half marathon, however they have a great chance to "finish the last mile of a full marathon" together. Kids only. Between now and race day, your child(ren) can run/walk 26.2 miles and together on race day - all children will finish the last mile of a marathon together at 2pm. You will be finished with your race goal and you will be able to cheer them on!

Q Will there be Team Jersey's?

Yes! We have dry wick jersey's that are custom made just for you. Each person participating in the Half Marathon will receive a dry wick jersey. All other participants will have the identical shirt, 100% cotton. You pick your size and you also receive a jersey from the Festival of Races too!

Believe In Miracles, Beautiful One

Get Your Kicks Ready

Mark your calendars to joinTeam BIMBO as we run and walk in the Let's Move Festival of Races on April 28th, 2012!


Details will be coming soon. Now's the time to ask a friend to join you. Get in shape and help us support Believe In Miracles!


See you soon -


Tracy

April 30th - is in the books!

GREAT JOB Team BIMBO!

Not only did God hold back the clouds and rain - His presence was felt through the entire morning. Believe In Miracles was blessed because of each of you. 250 team members ran, walked and showed that a little faith can go a long, long way!

Make sure you take the time to let your sponsors know that you crossed the finish line strong. Sign up for your next walk or run and keep a goal in front of you!

One of my favorite quotes is listed below:

"Say I won't.

Tell me that I can't do it.

Tell me that I shouldn't even try.

Tell me it's impossible.

Tell me the risk is too high, the challenge is too much

or the feat too tough. Tell me that I won't do it.

... And I will!"

Be proud, ya BIMBO! Let's see where this takes us and more importantly how God will use it through Believe In Miracles.

Our photographer will be organizing the photos for our team and when he does - I'll let you know. Mark Smith was amazing and I can't wait to see the pictures he took on Saturday.

So? How'd you do? Have a minute... tell us your coolest "God moment" and let it be a blessing to the others:)

Talk soon -

Love in Christ,

t

Carb up, Catch up and get Revved up!

WHO?  all registered team members eat free

family and friends may eat for $6/person @door

WHAT? time to carb up, catch up, and get revved up!

WHERE? TWO PLACES TO BE ON FRIDAY! 

1. fitness expo @ concorde inn, mt. clemens -

2. team bimbo dinner is 1.5 mile from expo@

Buffalo Wild wings 

48 market street., mt. clemens

WHEN? 1. EXPO runs from 2-9pm on 

2. DINNER* will be in tent from 6:30 - 8:00pm

rick and paula kast vision cast @ 7:30pm

join us after you go to the expo for your bib number and racing tag.  

You will be stopping by the team bimbo booth too while you are there. so let us feed you!   

RSVP by April 21st.

please RSVP for team member and your guest(s)

please be prepared to pay cash for your guests upon arrival :)

*dinner incl. pasta, salad, bread, pop/water.

**bww will have full serve menu and beer available

upon request on a cash basis.  

look to your right for address to the EXPO!  ALL WALKERS AND RUNNERS MUST ATTEND THE EXPO :)

What is your motivator?

Okay - so my goal in February was to run as Tinkerbell from Epcot through the Magic Kingdom and back. Yes, my goal was to celebrate my 40th birthday with friends and 17,000 other princesses and fairy's. Silly goal, no doubt - but one that helped me cross the finish line of another half marathon!

My goal for Team BIMBO is entirely different. Simply put, it's to make good on a promise I made to Jenna. You see I've only been at this running thing for 14 months. During my first half marathon last April, I vividly recall the moment and place where God placed Team BIMBO into my heart. I came home and told Jenna that Mrs. Gorski would keep running and I was going to bring some folks with me - for Believe In Miracles.

Our team size, our jerseys, the synergy - all of it comes as no surprise, really. My goal for this team is simple. Honor God, bless Believe In Miracles and help as many local kids as possible and keep good on a promise I made a year ago. Jenna was a great young lady and inspired many. In her memory, I train.

This year alone, Believe In Miracles has worked with and blessed SIX kids! Those kids live right here...they are within a 20 mile radius. Cancer didn't care about the size of their family, if they had their bills paid or if it was a good time for a major life interruption. Cancer doesn't choose favorites. Believe In Miracles helps those kids who are facing life threatening diseases and offers hope and love. A little well deserved respite from their daily struggles.

YOU are a major part in what Believe In Miracles will be able to accomplish moving forward.

What are YOUR RACE GOALS? Why are your training? KNOW WHY YOU ARE TRAINING! Picture that face, remember someone else's struggle, know without a doubt that whatever is motivating you across that line, God will bless you in return.

Mark your calendars - train well, train smart and let's get ready to celebrate in 44 days!!

Read the posts below for dates, details and FAQ. ASK questions... more details about the team in the upcoming weeks - til then. Rock on and God bless you!

Tracy~

Details... Details...

In roughly 52 days - you will be finished or close to finishing your race goal!
How fun is that?
Visualization, music and a great mantra help me to picture the moment when I cross the finish line of any race.
Want to visualize where you are going to be walking/running?  
Click on this link for a map of your race route.

http://forms.journalregister.com/micentral/letsmove/race.asp

It's just about time to spring forward, set your clocks ahead this Sunday, but don't let the darker morning discourage you from getting out and hitting the street, Stoney Creek or your treadmill!  Spring is coming... the race is almost here and you can do this!

As race day gets closer I will be posting more information on... What is going on race morning, what to expect, how to plan, suggested eating and winding down for race day ideas.  The races begin at 9:00 am, however you will want to be there early.  Please plan on being at the race start with your team jersey on, by 8:00 am.

(NOTE: we will most likely pick a different location to meet and pray prior to starting).

Until then - keep pressing on.  Look at the post below for FAQ.

Mark your calendar now for your training dates during spring break or vacation time.  Mark your calendar to get to the Health and Fitness Expo at the Concorde Inn on April 28th or April 29th.  The link above will direct you to more details.

EVERY REGISTERED RUNNER/WALKER needs to personally go and attend the expo, to pick up your official shoe timer, bib number and other important items for race day.  Team BIMBO will be out there during the entire expo too and you will need to see us to pick up your team jersey and get your swag!

As always - any questions, please ask!!!

Love and blessed by you,
Tracy Gorski

Mark Your Calendar!

 "The sun is shining - the tank is clean"

Yes - that is one of my favorite lines in the movie Finding Nemo.  You see, I am leaving in two short weeks to celebrate my 40th birthday - running a half marathon at Walt Disney World with three of my dearest friends.  We are all dressing in full costume as fairy's.  I am proud to not only represent BIMBO's - I'm also Tinkerbell!

Why am I telling you this?  Because during this scene of the movie, the whole gang in the tank was surprised and their plans needed to change... and change quickly.

How are you planning and utilizing your days?
Failure to plan is planning to fail.  Please make sure you look ahead at April.  Check vacation schedules, Easter break plans and mark your calendars now when you are going to train.  If you look ahead now - you won't be surprised and out of step when you turn the calendar pages to April.

Write in your training days - even when your kids are home or you are someplace warm.  Make sure you bring your running gear and go out and explore new sights.  You won't regret it and you'll keep up on your training schedule.

Speaking of dates - The Let's Move Festival of Races will be holding their EXPO on April 28th from 2pm - 8pm and on April 29th from 11am - 9pm.

Mark your calendar to drive and pick up your BIB number and other key race day information.  Team BIMBO will be out there both days to give out team goodie bags and team shirts.   Plan on a trip to Mount Clemens for your race day information.  NO EXCEPTIONS - everyone has to pick up their own BIB information.  See their website for details.  http://forms.journalregister.com/micentral/letsmove/expo.asp


Hotel: Ladies - if you are staying at the ConCorde hotel, please let me know, so we can arrange a group dinner or something fun on Saturday night.  Remember this is for us gals only.   The ConCorde Inn (586) 493-7300   Discount code: 0427gam

78 days and getting closer...  Rock on!  Love, TRACY

What tunes are you training with?

So many people vary in their music choices - some like to go natural and just breathe... some like to rock it out and some use their running/walking time as a time to worship or pray.

What's on YOUR playlist?

Growth and Fundraising

Hello, Team!

Did you know that we are nearly 100 members strong? It isn't even the end of January yet, and we are so excited about the interest and support this team is generating for Believe in Miracles! Did you know that a portion of  your registration fee goes directly to Believe in Miracles? So even without asking one person for a donation you have already raised support for a great cause. Every time you convince a friend to join the team, you are raising a little support too.

Many race teams (usually larger organizations) have a minimum amount that you must raise to be a part of their team, but Team BIMBO has chosen not to go this route. We want lots of new and seasoned runners to join and realize new dreams and goals. At the same time, we are hoping you will join us in raising funds to help Believe in Miracles bring dreams to life for children in Michigan who are facing life threatening diseases. Their website tells the stories of the precious youngsters who have experienced amazing generosity from Believe in Miracles. Raising support is a chance for you to have a part in the miracles they bring to life.

Eve, my daughter, is a child that has been touched deeply by Believe in Miracles and Jenna Kast. Eve was diagnosed with Acute Lymphoblastic Leukemia in April of 2008 at the age of 3. Our world was upside down for a few years as we rode the chemotherapy roller coaster. Once Eve's health started to stabilize, in stepped Believe in Miracles with an offer to make one of Eve's wishes come true. Eve was given an opportunity to go to the American Girl Doll Store in Chicago and pick out her very first doll. Then she saw a few of the city attractions and got to ride in her first taxi. Amazing what thrills a little girl. :)

Raising support during your training will make it possible for Believe in Miracles to touch the lives of so many children with their heartfelt love. So consider stepping out of your comfort zone and sharing with others one of the reasons this team exists. You will be surprised how Jenna's story and the stories of the children she has touched will inspire people to be a part of something bigger than themselves.

In the links to the right you will find a page that shows an example support letter that you may tailor to your own style and send out to your friends, family and acquaintances. As my husband always says, "It can't hurt to ask." This is new ground for me, so I'm pretty much following the advice of others at this point. Join me, and let's see what happens! :)

Happy New Year and Happy New You!

Hey, Team! Here we are! It's 2011, and if you have looked at the suggested training schedules we have on this blog, you noticed that your first workout day is Monday. Get excited! Get committed! Get some good running shoes! Get started and hang on for the ride!

Personally, I am not labeling this as a "resolution," because we all know how long our resolutions for the new year typically last. Instead, I have my schedule on the wall and the determination to take one day at a time. I get excited to be able to put that check mark on the page that says, "I got off my butt today and worked up a sweat!"

I hurt my foot the other day, so the stationary bike and I have been having a couple pow-wows which allows for some reading. In Runner's World (thanks Tracy), I was reading about goal setting and the importance of having more than one goal for this training process. So I was thinking about what a few of my goals are or could be...

1. The big one... I want to FINISH my first half marathon. Run, walk, crawl, whatever it takes... I want to cross that finish line.
2. I want to be a part of that big fat check we hand over to Believe in Miracles at the end of this process.
3. I want to lose weight and feel great. Honestly, if that wasn't one of the benefits of all this exertion, would we put ourselves through this?

Smaller goals that are just as important...
1. Developing physical self-discipline to train and mental self-discipline to change my diet.
2. Encouraging this team to succeed!
3. Avoiding injuries as much as possible

These are just a few things that have crossed my mind as goals. They may change with time. Others may be added, but at the end of April, I hope to have check marks next to several important milestones. Take some time to think about big and small goals for yourself. Write them down. Each day is a step in the right direction, if you are committed to making an effort... instead of excuses! You can do this! We can do this together!

On a different note, if you have questions or concerns, please send them to us via the comments section at the end of each blog post. Our Run Guru has answers!

10% Off Your Shoes

Great news - 

Just left Hansons Running Shop in Utica on M59 and ALL BIMBOS receive 10% off your shoes!  Just let them know you are part of team BIMBO and the owner is thrilled to help out our team and get you suited up in the best shoes possible!


Tracy

Hey Team!

The new year is coming up fast! Talk to your friends and have them contact Tracy about registration for the team and race day. (248)672-5790

Lots coming your way! Check back soon!