EVENT GUIDE RACE DAY CHECKLIST
21:00-10:00 – Keep carbo-loading
Maintain your high-carb diet throughout the last day before you race. Choose familiar foods that have always worked well for your body in the past. Now is not the time to experiment.
20:00 – Get your gear together
Take some time to get all of your gear together; create a race gear checklist that you use for every race.
18:00 – Plan for race morning -By Matt Fittzgerald The final two days before a race are very important. Follow this checklist to ensure that you get the most out of the hard training you’ve done.
48:00 – Do a short, fast workout
For example, run three miles easy, then run 6 x 30-second relaxed sprints.
47:00 – Start carbo-loading
Be sure to consume high-carb foods and beverages at every meal.
31:00 – Get a good night’s sleep
Getting adequate sleep is critical the final days before a big race.
22:00 – Do a short, easy workout
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It relieves mental and physical tension and keeps the body primed for performance.
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Make a concrete plan for race morning that includes a wake-up time and a route to the race venue
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3:00 – Wake up early
Set an early alarm to give your body plenty of time to get up to speed. Try to climb out of bed at least three hours before the start horn blasts.
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2:45 – Eat your pre-race meal
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2:15 – Make sure your gear is ready
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It is important to wake up in plenty of time to consume and digest a high-carb pre-race breakfast three hours before your race start. Go through your gear checklist one last time. Be sure not to forget the small essentials such as sunscreen and your race number.
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0:30 – Warm up thoroughly
Start your warm-up about half an hour before your race start. Begin with easy jogging, then do some dynamic stretches such as walking lunges and arm circles.
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9/20/12 3:51 PM