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Race Preparation Notes

Get ready for the warm-up race series, using the following as a guideline for the Koala/Luke's Half Marathon

1. The purpose of the warm-up races for Katy Fitizens
2. What to do before the race
3. Creating a mental plan
4. The day of the race
5. What to do after the race
6. Specific information on the Koala/Luke's Half Marathon

Purpose of Warm-Up Race Series

1. Use these races as practice for the marathon and half marathon. Consider them a dress rehearsal for your marathon.
2. You'll want to practice pacing, become mentally prepared, and review your pre-race, mid-race and post-race routines
3. Learn from these races and refine your plan for the marathon or half marathon.

Dress Rehearsal

1. Try everything you plan to use in the marathon in at least one of the warm-up races
2. Don't try anything new in the marathon
3. Use these warm-up races for experimentation
4. Wear exactly what you plan to wear in the marathon for at least one long race. This goes especially for shoes, socks, tops and shorts.
5. To Fuel Belt or Not To Fuel Belt?
1. Not needed for hydration as there's plenty of water and sports drink at drink stations on the course
2. Reasons to wear your own fuel belt or hydration system
1. You can drink whenever you feel the need, you don't have to wait for a water station.
2. You can drink your favorite sports drink.
3. Reasons to not wear a fuel belt
1. You won't have the extra weight and will feel faster.
2. Less to prepare.
3. Show how to pin gel packets to inside of shorts.

Race Week

1. Hydrate well two to three days before the race
2. Increase your carbohydrate intake if you'll be running longer than 90 minutes
1. Finishing a half marathon in 90 minutes is a 6:52 pace! So most of us should increase our carbs
2. This gets your body used to carbo loading
3. Choose complex carbohydrates
3. Register for the race - None of the warm up races or the marathon allow race day registration or packet pickup.
4. Pickup your packet
5. Read the directions for the race
1. Note the date, start time, and location of race
2. Figure out how you're getting to the race
1. The route
2. Carpools are a great idea and add to the fun of the event
3. Know where to park. The race packet usually contains maps and parking information.
6. Follow your Katy Fit schedule.
1. The schedule tapers before these races
2. Cutback on your cross training
3. Let your body rest and recover
7. Sleep!
1. Get a full night's sleep two nights before the race
2. The night before you may have pre-race jitters
8. Stay off your feet as much as possible the last two days before the race
9. Minimize shopping, walking long distances, standing for long lengths of time, dancing, etc.

The Night Before the Race

1. Drink water as often as possible all day
2. Eat a healthy carbohydrate meal (pasta!) for dinner
3. Avoid alcohol
4. Decide where you're going to meet friends before the race
1. Pick a location a little away from the start
5. Check the weather report and choose clothing appropriately
6. Lay out your race day clothing
1. Shoes, socks, shorts, singlet, sports bra, headband, gloves etc.
2. Double check
7. Pin your race number to the front of your shirt
1. Required by race officials
2. If it's pinned to your shirt then you won't forget it on race day
3. Must be visible for you to get your photographs
4. Pin the night before so that it's straight. You want to look good in those photographs.
5. Pin to your shorts if it's cold and you plan to start with a warmer shirt that you later take off
8. Pack a bag with your race items
9. A checklist is a good idea so that you don't forget anything. Not everyone will use all these items.
1. Directions to the race with race day instructions
2. Several one dollar bills and change for parking
3. Pre-race walking around water
4. Sunglasses
5. Hat
6. Sunscreen
7. Special fluids, gels, bars or any energy source you prefer
8. Safety pins to attach gel packs to shorts
9. Bandaids
10. Vaseline, Body Glide, or your favorite lube
11. Fuel belt or hydration system
12. Post-race water bottle for drive home
13. Change of clothes, shoes, and a towel for the drive home

Race Day

1. Stick to what you've been eating and drinking before your other long runs. Don't try anything new on race day – or the night before
2. Drink water, even small sips until the race starts
3. Don't drink coffee or other caffeinated beverages if you're not used to them
4. Plan to arrive at a time that will keep you calm and relaxed
1. Too late and you'll be anxious and rushed
2. Too early and you can get anxious and tired due to the waiting
3. Waiting outside for too long can get very cold
5. Pickup and attach your timing chip
1. The chip is a little plastic tube with wings for attachment to your shoe
2. Show the picture of chip
3. At the start, middle, and end of the race all runners cross large timing mats
4. When you cross the mats, your timing chip is read and recorded
5. Each runner has an individual time that starts when they cross the start mat – not when the starting gun goes off
6. You're running your own race, so times called off during the race and the race clock can be off by several minutes!
7. Three chip attachment methods
1. Velcro strips
2. Plastic wire ties
3. Ankle straps
6. Don't unlace your shoe to attach the chip
1. Unlacing now will probably mean a poor fit for the race
2. Run the Velcro strip or wire tie under your laces where they make an X
3. Slip both ends through the chip wings and then fasten above the chip
7. Relay runners will share a chip on an ankle strap
8. Line up for the race
1. There's no need to crowd the start – your chip is your official time
2. If there are pace markers then please stand near your true pace
3. Don't be one of those people that causes accidents and gets cussed at
4. Don't expect to actually start running when the gun goes off. It can take several minutes for the crowd to start moving.

Create a Mental Plan

1. Decide on your target pace
1. For the first 2-3 miles
2. At key points in the race, e.g. the halfway point or the final mile.
3. Overall pace
2. Be prepared to adjust your pace based on the weather conditions. If it's warm and humid you'll have no choice but to go more slowly
3. If possible, preview the race course so you'll know what to expect
1. Tricky parts of the course
2. Hills
3. Prominent landmarks
4. Be prepared to be running by yourself. Friends tend to spread out during races
5. Practice a positive attitude in all situations
1. Run comfortably and finish strong
2. Don't put a lot of pressure on yourself

During the Race

1. Follow your plan
1. Don't start too fast. The excitement of the race can result in you running the first mile faster than you thought possible. If so, you'll pay for it for the rest of the race.
2. Let yourself warm up and then begin speeding up as you've planned
3. Pay attention to how you're feeling
1. Slow down if you're gasping for air – it's a long race
2. Slow down or walk if you feel any pain or are working too hard
4. If you experience severe, persistent pain that won't go away when you walk, drop out of the race. Pushing will only injure you more and could cause you to miss the marathon.
5. Run diagonally from curve to curve - the minimum distance.
2. Stay well hydrated
1. Drink at every water station
2. Since most people are right-handed, there's usually less congestion on the left side of the course
3. Point for your cup
4. Drinking while running
1. Squeeze the top of the cup so that the water doesn't just splash out
2. If you end up inhaling or spilling your water then walk while drinking
5. Be aware of runners around you
1. If you're slowing down or stopping for water make sure that no one is right behind you
2. Watch out for runners ahead of you suddenly stopping or cutting in front of you
6. If you decide to splash water on your face, make sure it's water and not a sports drink! Also, try not to get water in your shoes.
3. Watch out for other runners cutting across for restrooms
4. If you are racing competitively then know your planned versus actual split times and be aware of how your competitors are doing. Keep track of how the race is developing.

Post Race

1. Turn in your timing chip
2. Replace fluids immediately
3. Replace carbohydrates within 30 minutes after finishing and try to get the 1 to 4 protein/carbohydrate ratio
4. Change into your dry clothes
5. Pickup your Finisher's shirt and medal!
6. Find your fellow Katy Fitizens and celebrate your finish!
7. Drink fluids regularly for the rest of the day
8. Evaluate your race plan. Compare your actual race with what you had planned. Adjust your plan for the next race

The Koala/Luke's Half Marathon

1. Packet pickup and late registration is at Luke's Locker
1. Thursday and Friday before race, 10am - 7pm
2. Saturday before race, 10am - 6pm
2. Start is downtown – hard to miss once you get downtown, just follow the runners
3. Parking
1. Lots of parking lots. Some are unattended so you have to fold your bills up and shove them through narrow slots. Don't count on being able to get change
2. Parking meters are free on weekends. Watch out for covered meters
4. There is a bag drop this year!
5. Triple loop course with some overpasses (hills!)
6. Course completely closed to all traffic
7. Look for other Katy Fitizens before and after the turns
1. Shout encouragement
2. Makes the miles seem to just disappear

Finally, enjoy the event, run your race, and DON'T DO ANYTHING STUPID ;-)