Chrissy(pre-race) tips # 2-25

This was taken from Runner's World (the commentary after each tip was taken from my own experience)

Before the Gun Your pre-race goal should be to arrive at the starting line relaxed and ready to run. Here's how (there's nothing worse than feeling like you're late... this is the time to become a planner... trust me!)

Lay It Out "The night before, lay out everything you'll need race day on an extra bed or the floor," says Greg McMillan, a USA Track & Field certified coach in Flagstaff, Arizona. With the race start still half a day away, you can think clearly about all the things you want with you on race morning. (I take this to the extreme and even lay it out according to how I put it on... at 3 a.m. this added step ensures that I don't have my bra on over my t-shirt.)

Travel Light Save yourself the post-race hassle of retrieving your supplies by not checking anything. Wear an old pair of sweats and a shirt over your racing outfit that you can toss at the start (most races donate the clothes). If you need to check your bag, don't put anything in your sack that you can't live without "Ninety-nine percent of the stuff gets back to the runner," says Dave McGillivray, race director of the Boston Marathon. "But one percent always gets lost in the wash." (You WILL want a pair of flip flops or something... hey, they're 2 pair for $5 at Old Navy. And bring something to wear afterwards... unless it's 90 degrees outside, I always get the post-run chills. Wet clothes+hot body= shivers.)

B.Y.O.T.P The longer the lines at the Port-a-Johns, the more likely the potty will be out of toilet paper. "So bring your own," says Rod DeHaven, 2000 U.S. Olympic marathoner. (No lie... and at the very least, wear underwear... it makes for good emergency TP... I've had to do it in a pinch, but it only works ONCE a race!)

Show Your Number Even though most races time with chips, you still have to wear a number. "Bib numbers show race officials that you are a registered runner," says Cliff Bosley, race director of The Bolder Boulder 10-K. "They should be visible at all times." Pin your bib on the front of your racing outfit with four safety pins to keep it from flapping around. (Plus this is the only way the photographers know who you are ... they are usually hired by the race committee and have no other way of identifying you. You don't want to spend hours scouring the "lost" pictures after the race. BIG TIP: Don't worry about having the number pinned to your "outer layer" (like if you're wearing a jacket at the beginning of the race)... you will most likely peel that layer off by the time you get to the first photographer.)

Secure Your Key Find someplace to stash your car key (note: singular), but not where someone might find it, like in the gas cap, on a tire, or in a hide-a-key under the car (sound familiar?). If the key is one of those bulky computer-programmed jobs, use the valet key instead, and slide it into a zippered pocket, lace it into your shoe, or use a Shoe Pocket, which is a waterproof pouch that Velcros to your laces. You could also hand your keys to a spectating friend--as long as he has a nicer car than yours. (Most water belts have a little pocket... and if you're an infraredder... you're probably wearing some sort of belt or something (to hold your gels at least) and aren't worried about shaving off 3 seconds of your time by not wearing a belt at all.) PS.. the reason why I always wear a belt (maybe with only 2 bottles instead of the 4) is because I've been to races where they run out of water by the time my infrared ass gets to the pit stop. Just at tip. Especially for small or brand new races! Stash Some Cash If you have money with you for an emergency, you won't need it. If you don't, you will. So pin a $10 bill inside your singlet. (Or stick it in with your car key)

Bag Yourself They aren't stylish, but plastic garbage bags do keep you warm and dry. "Cut a hole for just your head, and tuck your arms inside," says Bret Treier, cochair of the Road Runner Akron Marathon. (Or don't cut out a hole for your head and freak out all the other runners. JUST KIDDING). Seriously... it sounds silly... but it's easy to rip off (think sexy pole dancer) and doesn't cost much for how warm it keeps you. ANOTHER BIG TIP: Whenever I am ditching something (throwing something on the ground) whether it is my garbage bag or a water cup that I am still holding on to several minutes after the pit-stop... I try to toss it somewhere where the clean-up crew has to go anyway, like near a cone or a sign, or, HEY, the garbage can... I try not to make them make an extra stop just to pick up MY cup, etc.)

Warm Up Wisely If possible, warm up by running the first mile or so of the racecourse to get the lay of the land. If you can't do that, warm up on a nearby road or sidewalk, not in a grassy field. Early morning dew can soak through your shoes and socks. (uhhh... yeah, right... I'm guessing that if you are reading this you are an infra-redder and running "extra" is not on our checklist... I usually use the first 25 miles to warm up, really kicking it in for that last .2)

Line Up on Time Don't get there first, since the extra wait will only make you anxious. Instead, watch the clock and keep an eye on runners as they fill in behind the start. Then join in. Many races have signs showing you where to stand according to your predicted per-mile pace. Your race doesn't have markers? If you're hoping to run a four-hour (or longer) marathon, don't line up within 100 yards of a Kenyan. (It really does not help anybody if you line up at a faster pace than you really are. It's just annoying to the faster runners... as you will find out when you are dodging the slower runners ahead of you who didn't follow this same advice.)

Go As A Runner If you must dress up in a costume, "make sure it doesn't extend beyond your body so that it won't interfere with other runners," says Bosley. Elvis jumpsuit? Um, sure. Elvis cape? No. (I have nothing to say.)

And You're Off Once the race starts, there's more to think about than just putting one foot in front of the other. Wait! "Don't start your watch at the gun," says McMillan. Hard to resist, but starting your watch immediately will yield a depressing finishing time (we don't need THAT) since it might take several minutes to cross the starting line. Turn your watch face inside your wrist--to avoid an accidental bump that might activate the stopwatch--then hit the start button when you reach the start. This will sync up your chip time and your watch time, so you can accurately calculate your pace. Look For Room As you ramp up to race pace, try to achieve "daylight" between you and other runners, which is basically two full stride lengths. (Good Luck... you'd think they were giving away free F150's the way these people crowd you.)

Be Patient Don't bob and weave through the starting pack like a punt returner. You'll waste energy without getting very far. Instead, jog or walk with your arms slightly out to help you keep your balance. (But not like a plane... that's just silly) And be sure not to follow the guy with the headband who has jumped the curb and is sprinting ahead. The race gods will make him trip.

Drink Second The first water stop in larger races often resembles a crowded subway station at rush hour. As long as you're not thirsty, go ahead and skip it. "You don't want to trip or slip on someone else's cup," says Treier. "So move over to the double-yellow line and run right through." (Plus, if you're like me.. I have water if I'm THAT thirsty... plus this a perfect opportunity to shave off those 3 seconds... ha ha.)

Pass with Caution Runners with MP3 players likely don't know you're approaching. " (Hey... this is biased...) In a crowded race, runners need to have a level of consciousness about their environment, and people wearing headphones don't," (again... BIASED!!!!!) says Phil Stewart, race director of the Credit Union Cherry Blossom Ten-Mile Run in Washington, D.C. (That's why so many races discourage headphones.) So wait until they're done singing the chorus, then yell, "Passing on the left!" Make sure to give Mr. or Ms. iPod a wide berth--while making sure you don't cut anyone off. (DID they just call me FAT??? OK... whatever they're blabbing about on this iPod issue... just remember to shout out..."On Your Left" when passing in a tight area...)

Steal Some Airtime Look for TV cameras. If you spot one, move into an open space and simply point at it. Waving and shouting signals desperation. (And if you're running the Carlsbad race, they let the elite runners start early... so at some point they WILL pass you and you will have a chance to be on TV. Plus, if you're like Len... you can run with them for a minute and brag about how you ran the same pace as the guy who won (for 5 seconds) and talk to him a bit... but I don't recommend this.. save it for your finish line moment!)

Slow Down on the Side If you need to slow your pace, do so gradually and move to the right side of the road (or the left... just to the side), again making sure you don't cut anyone off, like the ex-Georgia Tech linebacker behind you. (a quick glance over your shoulder doesn't hurt if you're about to stop or start walking)

Hold the Hoorays Sure, it's easy to get animated when you're a couple of miles from the finish. You're almost there. Yet yukking it up expends a lot of energy. "I once saw my wife talking, waving, and blowing kisses," says Treier. "I yelled out: 'Save it.' She didn't listen, and she did not finish with a smile on her face." (.2 miles doesn't seem like a lot in the big scheme of things... but let me tell ya... .2 miles is a long way after you've run 26!)

Happy Endings As you cross the finish line, you're not quite done yet: the finishing chute stretches ahead. ( Don't just stop dead cold... people behind you will run into you... use that same courtesy you would on the course.)

Keep Moving Once across the finish line, runners are all striving toward a common goal--a cold drink and a shower. If you don't keep moving forward, you'll likely get knocked around. (And... once you stop, it will be so hard to get going again, so make sure you're where you want to be before you stop moving... plus, walking around after the race helps, especially if you walk right up to a massage table!)

Take the Wrap Worn like a cape, mylar race blankets keep the heat in. And if you're offered a sticker or piece of tape with the cape, use it to secure the blanket at the neck so that you can keep your hands free. Note: It doesn't matter which side of the blanket is in and which side is out. It traps your body heat either way. (You could also tuck it in somewhere or tie a knot. You will want your hands free to hold some water,and some snacks!)

Ditch the Chip If you've used one of those secure plastic ties to attach your chip to your shoe, it takes the volunteers about two seconds to get it off. "Another efficient way is to lace the chip into the shoe just below the knot so all you have to do is untie your shoe to get it off," says Mike Burns, president of ChampionChip. "If the chip is laced farther down, below the eyelets and along the tongue, you'll have to unlace the shoe to remove the chip." This will stop you cold. (Definitely use the plastic ties they give you... and definitely remember to give that sucker back... but they're usually like hungry bloodhounds when it comes to reclaiming their chip, so no worries there!)

Drink Up Even though you are no longer running, you need fluids to rehydrate and recover. Take some and keep moving. (It's the weirdest feeling... I feel so dehydrated yet I can't drink another drink... fight it and re-hydrate... your body deserves it!)

Wear Your Hardware Drape your finisher's medal around your neck. You need your hands for other things as you continue to move through the chute. Just make sure to take off the medal sometime in the next month. (I also suggest wearing it to dinner that night as well as to work the next day.. it usually scores me a free appetizer or a free drink at dinner and a lot of sympathy at the office the next day!)

Eat. A Little Get yourself some food, but "just your share," says Gordon Bakoulis, a running coach in New York City. You need carbs to begin post-race recovery, not to feed your entire extended family. Besides, stopping for extra food will only slow things down. And any leftover food is often given away to a charity, like a local food bank. (BUT BEWARE!!! Know your body and don't think you can just eat whatever... you might even get the Hershey squirts no matter what you eat! All of the blood in your body is in your muscles... not your stomach. Be nice and try not to shock your system.)

Find Your Family Have a prearranged spot to meet up with your family and friends after the race. Anything solid and immovable is best, like a tree, the front steps of a building, or Mike, who quit running three years ago. Don't suggest something like the middle of a field, which could be jam-packed with runners come race day. Next, make sure you spot your group before they see you. Now start limping (cue the sympathy violins). But do so with a huge smile on your face. (I also like to apologize in advance for any crabbiness my friends and family have to endure during and after the race. You will be so spent that you might not have the energy to be your sweet self). Also, don't be surprised if you burst into tears (especially after your 1st marathon)... I think it's a combination of pure joy and all the repressed agony coming out at the same time.