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  • How to Run and Walk Half Marathon

    How to Run and Walk Half Marathon

    TIP #1: Approach the Half-Marathon by splitting it into two equal halves. The first half takes you to the 10-mile mark and the second half is the final 3.1 miles (5k). Now before you question my math skills, listen to my reasoning. The first 10 miles should be your “warm-up” for that final 5k run. Patience in the first 10 miles will yield enormous results and pleasant surprises over the last 3 miles – guaranteed! The easiest mistake runners make is going “just-a-teensy-weensy-too-hard” during those first ten miles. If you hit the 11 or 12 mile mark and you find yourself wishing it were all over, then you probably made THE mistake. If you pass the 10-mile mark and you are “ready to rumble,” then you DID NOT make THE mistake.

    TIP #2: [More bad math] Mentally and physically split that first 10-miles into equal parts of 7 miles and 3 miles.
    While you are conserving your energy for that final 5k, taking it easy and feeling strong, those other runners around you will be dreading the second half of their race. You’re just getting warmed up! During that 7 miles, you should be taking walk breaks as in training.
    Once you’ve passed the 7-mile mark, you can increase your pace slightly and begin passing those people who are already beginning to slow down. This “second half of the first 10 miles” is only 3 miles! [See how this wacky math works to your advantage now?] At this point, you can keep the same run/walk ratio and pick up your running pace slightly -OR- you can keep the same running pace and decrease the walk ratio by 15-seconds. Either choice will increase your overall pace. Since you “took it easy” for the first 7 miles, you will be ready to “pick it up a bit.”

    TIP #3: [Final section of bad math] If you’ve done this correctly, you still have half your energy left to burn and there’s only a 5k to go!
    – No death march for you! Anybody can complete a 5k, right? It’s concentration time – time to be aware of “closing the gap” on those people in front of you. You will notice that they seem to be getting closer to you with every step. After a 10-mile warmup, it’s time to have some fun passing them up – you’ve earned it with your patience!
    Walk breaks during the final 5k? It’s up to you. If you know you can run a 5k with confidence – DO IT! If you need a walk break or two or three, put them in. If you want to walk only to get water, do that. This final 5k is yours to enjoy as you wish. You did the training. You did the walk breaks. You took it easy during the first 7 miles. Tear it up!
    During the last 25% of the race, many runners eliminate walk breaks. For the Half-Marathon, that would call for your last walk break to be around the 10 mile mark, if that is what you choose.
    Remember, you can also opt to spread the walk breaks out after 10 miles. For instance, if you’re trying to average 10 minute miles and are doing 5 and 1’s through the 10-mile mark, you could choose to take a walk break at 11-miles and 12-miles rather than continue with the 5 and 1’s.

    TIP #4: Start thinking about throwing kisses to the crowd at the finish line and having fun feeling strong! Go to the nearest mirror right now and practice your finish line smile!
    – ENJOY your success! If the weather is decent, hang out and cheer your buddies in. Hang out and visit if you can. Congratulate yourself and the other people in your group. Wear a silly grin on your face and take pleasure in that post-race buzz!

  • Race Day It’s All Between Your Ears

    Race Day It’s All Between Your Ears

    It’s race weekend and you’re a bit anxious.  You’re looking for some wisdom to calm your nerves.  I’d like to reference a quotation from the famous pro golfer Bobby Jones. [In 1930 he won the “Grand Slam of Golf.” Eighty plus years later, no one has replicated his feat of winning the four major tournaments.] He is credited with saying: “Competitive golf is played mainly on a five-and-a-half-inch course…the space between your ears.” Also attributed to Bobby Jones was the observation: “Some people think they are concentrating when they’re merely worrying.”

    You’ve been preparing for this weekend for 4-6 months or more. That’s a lot of prep time. Think about it. You have had good runs.  Poor runs.  Runs that taught you something new.  And runs that proved just how fit and ready you are for your big race.

    I mention the thoughts of Bobby Jones to emphasize that the only thing standing in the way of a personally successful run this weekend is the grey blob of gelatinous matter between your ears. While Jones was referring to golf, his words are easily applied to the half marathon and marathon. If this is your first ever half marathon or marathon (or even second, third, or thirteenth) be prepared for the tricks your mind can play on you between now and the finish line.

    If you are in your final week, by now you have endured phantom aches and pains in probably thirty-seven different places in your body. If the left 1/4 inch of the third toe of your right foot all of a sudden begins to hurt, face it, all your preparation has been wasted. You might as well just stay home on race morning and eat a couple dozen jelly donuts and watch reruns of I Love Lucy. How can you possibly do well?

    Over the course of the last few days, raise your hand if you have had the sniffles, a headache, a sore throat, bad breath, overly sensitive hair follicles, or new wrinkles appear where they have never before existed. Have you lost count of how many times your pulse rate has gone up and down and up and down and up and down? Let me offer the following diagnosis: You have the most fatal of all runner’s diseases – the dreaded PRE-RACE JITTERS. The only known cure available is a starting line and a starter’s pistol, whistle, or air horn.

    You may very well suffer from this feared malady until you hear the bweeeeeep of your timing chip. I’m sorry. It’s part of what you got yourself into when you decided to commit to a half marathon or marathon goal. Keep the words of Bobby Jones in mind. Keep that “five-and-a-half-inch course” between your ears clear of the obstacles and don’t worry. YOU ARE READY!!

    A Checklist to calm those pre-race jitters:

    • Hydration: Thirsty now? Get some water. Don’t wait until two days before. Try some electrolyte replacement too. Water alone does not replace electrolytes lost from sweating
    • Toenails: Clip them a day or two before the event
    • FAQ and Race Day Info: Check your event site for info.  Nearly all half-marathons and marathons have this available.
    • Weather: Check conditions the night before and in the morning
    • Clothing: Lay out all options from sleeveless to long-sleeve, shorts, capris, vest, jacket, socks, shoes, bra, technical underwear, cap, etc.
    • Accessories/Food/Hydration: Sunglasses, key pocket, camera, gu’s, gel’s, shots, beans, electrolyte replacement, water carrier, have it all ready to go the night or two before
    • Water and Electrolyte Replacement: Water will be on the course, as well as Gatorade or other electrolyte replacement. Be sure you know who the drink sponsor is and if you’ve never used their product, you may wish to take your own that you are familiar with.
    • Plan Ahead: Check supplies before closing on Friday and go to Gallagher Fitness Resources ahead of time to stock up on essentials!
    • Extras: Pack a towel and set of dry clothes, extra water and pretzels or favorite snack to have in your car or bag when you finish. Food is available at the finish but plan a backup just in case what is available does not sound good. Replenishing lost nutrients as soon as your stomach can handle it helps you recover quicker.
    • Dinner night before: Do what has worked the night before your long training sessions; don’t do anything you’ve never done before!
    • Arrival: Arrive early enough to stand in line for the port-a-potties
    • Stay warm: Disposable garbage bag with hole cut in top may help keep you warm while waiting around for the gun to go off
    • Have fun! Be confident you have done your best to prepare. Stop worrying, it won’t help. The hay’s in the barn.
    • Good Luck! Smile for the camera and get those arms up in celebration!

  • Women’s Clinic Post Clinic Tips

    womsclinic_thumb
    Now that the Women’s Beginning Walking and Running Clinic is nearing the end, here are some special Women’s Clinic Post Clinic Tips to help you stay consistent. Remember conversation pace and your heart rate guidelines and be patient as you continue to improve your fitness. Most of all, have fun!

    Walkers:

    Leopards and Cougars: Repeat the last 4-6 weeks or your group or begin the next group (Leopards switch to Cougars and Cougars switch to Jaguars). Jaguars: repeat the last 4-6 weeks. If you are thinking about being a Panther in the next clinic, keep walking consistently until then. If you have been consistently walking for the last 12 weeks, without injury, and you wish to transition to running, consider a 20-second easy jog every 5-6 minutes of walking.

    Any walkers can meet Cat Alumni 5:30pm each Tues/Thur at GFR or whenever it works for you. Copy e-mails from your cat’s group and contact one another to arrange to walk together.

    Resources for Walkers:

    Willamette Wanderers: http://willwander.weebly.com/

    American Volkswalk Association: http://www.ava.org/

    Oregon Trails State Volkssport Association: http://www.walkoregon.org/

    Above all, do not lose your desire to walk. Every day I walk myself into a state of well-being and walk away from every illness. – Soren Kierkegaard

    Panthers (1st Walk-to-Run Transition Group):

    Upon completion of the WC Panther plan, you are a runner, congratulations! You’re off to a great start and here’s a plan that has worked successfully for other Panther alumni.

    Interim until the next clinic begins, repeat the last 4-6 weeks of the Panther plan, (yes, repeat it) or begin the Cheetah plan. Go at your own pace, to the best of your ability and modify as needed. Arrange to meet other Panther alumni 5:30pm Tues’s and Thur’s at GFR and do it together. The key is to remain consistent.

    Next Clinic: Repeating the Panther group or moving to the Cheetah group depends on how you are doing once the next clinic begins. It will depend on your general health (are you injury-free?) and how consistent you were during the interim.

    Cheetahs (2nd Walk-to-Run Transition Group):
    Repeat the last 4-6 weeks of the Cheetah plan. If you’ve been consistent through the clinic, feel free to begin the Bobcat plan. Go at your own pace, to the best of your ability and modify as needed. Arrange to meet other Cheetah alumni Tues/Thur evenings at GFR and do it together. Staying consistent is key. Being a Bobcat in the next clinic depends on your consistency during the interim. Although walk breaks are always an option, Bobcat homework does not include them.

    Bobcats (Running Group):
    Arrange to meet your Bobcat buddies 5:30pm Tues’s and Thur’s at GFR and run together. Sign up for 5k’s and 10k’s. Be a Bobcat next clinic. Getting 18-24 months of consistent running and a few 5k’s and 10k’s under your belt is highly suggested before considering a half marathon. If you have not run consistently for 18-24 months and have not run a few  5k’s and 10k’s, please consider being a Bobcat again in order to give yourself a more solid base for which to build upon for safe half marathon training.

  • Beginner Level Guidelines

    BEGINNER LEVEL. The beginner level workouts include a combination of running and walking. By gradually adding time and mileage, these plans emphasize building a solid endurance base. Some hill work is also included. Progress gradually and learn the importance of varying pace and effort on your way to completing your first 10k, half-marathon, or marathon.

    AVERAGE WEEK: On average the Beginner Level Program calls for

    • Days Running – Four Days suggested (usually Monday, Tuesday or Wednesday, Thursday and Saturday)
    • Days Walking – One Day each week go for a longer walk.  Builds endurance and offers recovery from increased running  (usually Sunday)
    • Days Cross-Training – One to two days suggested (usually Tuesday or Wednesday and optional Thursday)
    • Day OFF – One Day Off each week (usually Friday)

    The Progression we suggest for most beginners is the following:

    10k Plan- 10 weeks – November through January. Designed to help the beginner build gradually toward an eventual half-marathon or marathon. This program takes you from a 5k starting point to the Cascade 10k in January.

    Half-Marathon Plan – 13 weeks – February through April or May.

    Marathon Plan- 22 weeks – May through October.

  • Portland Marathon Congratulations!

    Congratulations Salem area 2013 Portland Marathon Finishers!

    Women’s Results:

    Last First Time
    Poblacion Olivia 3:10:14
    Stange Heather 3:34:01
    Brixey Emily 3:41:21
    Esko Mariah 3:42:27
    Everetts Megan 3:42:59
    Mischkot Brooke 3:50:56
    Brager Virginia 3:51:16
    Brainard Susan 3:55:39
    Pollman Melissa 3:59:03
    Simmons Shannon 4:08:07
    Harrahill Kate 4:16:34
    White Lauri 4:19:22
    West Anne 4:19:40
    Valles Sarah 4:22:32
    Beers-Everson Susie 4:22:52
    Pendley Anne 4:25:35
    Thompson Anne 4:40:31
    Torres Kuca 4:42:26
    Wilding Deb 4:42:26
    Neely Heidi 4:51:57
    Davies Samantha 4:52:39
    Miles Amanda 4:53:50
    Chau Natasha 5:01:19
    Salchenberg Kris 5:01:54
    Bundy Leigha 5:07:00
    Jennings Maxine 5:11:35
    Schill Denise 5:11:44
    Russell Michelle 5:12:02
    Ball Karen 5:12:06
    Tea-Pelley Laurina 5:16:18
    Hill Ann 5:17:12
    Tilley Cathy 5:17:12
    King Lacey 5:24:10
    Comstock Kelley 5:25:29
    Knox Julie 5:26:29
    Guiger Christina 5:30:43
    Hanada Junko 5:34:25
    Underhill Marlee 5:35:15
    Shafran Helen 5:44:35
    Parker Maria 5:28:20
    Lechuga-Berg Jennifer 6:02:27
    Klug Jenni 6:04:04

    Men’s Results:

    Beach Jake 2:52:19
    Strother John 3:04:25
    Macquoid Kevin 3:09:55
    Whitney Jared 3:10:06
    Dakopolos Matthew 3:10:09
    Worthington Brian 3:15:36
    Young Travis 3:16:30
    Vogt Michael 3:22:15
    Fox David 3:27:37
    Stange Ben 3:34:01
    Howe Jay 3:34:04
    Collins Brandon 3:37:32
    Kravitz Nathaniel 3:41:18
    Jones Jason 3:45:22
    O’Day Sean 3:46:57
    Jones Jeff 3:47:39
    Miller Monty 3:48:15
    Monismith Caleb 3:35:31
    Brager Kyle 3:54:25
    Johnson ryan 3:56:37
    Barizo Jerry 3:58:05
    Pendley Todd 4:01:04
    Biasi Tony 4:01:57
    Tavera Jr. Isavel 4:02:48
    Bozicevic Tomislav 4:04:38
    Baird Scott 4:05:39
    Lemmons Grant 4:05:41
    Yoder Sean 4:11:36
    Fessler Scott 4:13:22
    White Randy 4:13:23
    Chalise Praveen 4:13:32
    Antrican Jeff 4:14:44
    Couduff Bill 4:16:09
    Muttbrock Jerry 4:17:59
    Wales Joe 4:26:09
    Roman Paul 4:28:43
    Haines Taylor 4:28:59
    Mielke Karl 4:37:11
    Crockett David 4:43:19
    Shadrin Mark 4:44:59
    Stewart Samuel 4:46:57
    Johnson Dexter 4:47:21
    Davies Thomas 4:52:44
    Seibert Jason 4:54:52
    Velasquez Pedro 4:58:43
    Canton Daniel 4:59:29
    Mortensen Brian 5:00:16
    Emery Rex 5:02:34
    Steyaert Jeff 5:03:02
    Weigand Joseph 5:07:21
    Sexton Britt 5:13:45
    Rockow Michael 5:17:39
    Todd Brian 5:25:07
    Bender Ed 5:33:37
    Ryoki Naoya 5:34:25
    Brown Taylor 5:35:16
    Dean Tom 5:48:33

  • Runners for Boston

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    Gallagher Fitness Resources presents “Runners for Boston” a unified walk/run by Salem Area citizens to show our support and solidarity with the victims and families of the Boston Marathon bombing tragedy April 15, 2013.


    Date:     Monday, April 22 6:30 p.m. We will observe a Moment of Silence before beginning.


    Where:     Salem Riverfront Park – Rotary Club Pavilion


    Cost:     FREE event – donations encouraged to One Fund Boston (see below)


    Distance:     As short or long as you wish to walk or run


    Route:     Please stay on the pathways within Riverfront Park, the Union Street RR Bridge, and Wallace Marine Park. Please do not run or walk on the streets in the parks.


    Details:     This is not an organized, registered run, it’s more of an impromptu meeting to show support for those impacted by the Boston Marathon tragedy.  No money will be exchanged on site.

    T-Shirts: Please wear blue and yellow (Boston Marathon official colors) or any Boston Marathon apparel, anything that says Boston or a race t-shirt from a local event.

    Running Specialty Stores of the Independent Running Retailers Association (IRRA) across the USA are concurrently hosting “Runners for Boston.” While we are walking and running in Salem, tens of thousands of people will be participating simultaneously nationwide.

    Donations

    This is an opportunity to stand with the national running community and let the people of Boston know that we love their marathon as much as they do, that it’s much more than just a race, and that Boston is much more than just a city.

    Massachusetts Governor Deval Patrick and Boston Mayor Tom Menino have announced the formation of The One Fund Boston, Inc. to help the people most affected by the tragic events that occurred in Boston on April 15, 2013.

    Find out more here.

    To donate click here.

    To send a check by mail:

    One Fund Boston, Inc.

    800 Boylston Street #990009

    Boston, MA 02199

    Send inquiries to: info@onefundboston.org

    Thank you for participating in “Runners for Boston” with Gallagher Fitness Resources, your Running Specialty Store for the Salem area.

  • Reflections on 2013 Boston Marathon

    Reflections on 2013 Boston Marathon

    Boston Marathon 2011

    “Hey, ya look like a runnah.  Ya here ta do Bahstun?”  Imagine being greeted with that line by a cab driver on Friday as you arrive at Logan Airport.  The race is Monday – Patriot’s Day, three days away – and it’s apparent the city has already accepted you with open arms.  Everywhere you look are signs, banners, and billboards welcoming you to the Boston Marathon.  The first, the oldest, the most famous.  You and 27,000 others from all over the world earned your way here by meeting a qualifying time or by raising a target goal for a charity. You belong here and Boston is already celebrating your achievement.

    For one hundred and seventeen years Bostonians have cheered their local citizens and guests from every corner of the world to that finish line on Boylston St.  The spectators spread out over 26.2 miles have exceeded a half million people in recent years.  They shout and applaud as if you were a superstar for the Celtics, Bruins, Patriots or Red Sox.  Crazy thing is that you are as average and normal as those people screaming your name.  Like them, you have a job, a family, and responsibilities.  What links you is a shared passion – the passion to run in this race.

    I have been a runner for over 40 years.  I have coached runners and walkers for 30 of those years and have been blessed to own a running store in Salem for the last fifteen plus years.  I have personally run the Boston Marathon three times and plan to run it again.  Today, I’m still working my way through the tragedy we all witnessed on Monday.

    On April 15, 2013 the finish line on Boylston Street was senselessly splattered with the blood of innocent spectators.  Within a few terrifying moments, those spectators in Boston were taken from a world of Boston Marathon Day magic to an agonizing reality of a world tainted by evil and infected with fear.

    It is true.  We runners and walkers shut down parks, cause traffic to be re-routed and create inconveniences for those not directly involved.  However, the trade-off is typically a city-wide happening that celebrates health, hard work, and personal achievement.  In cities and towns worldwide, road races offer participants and fans a unique opportunity to use the roads for a different purpose – to raise money for charities and to challenge ourselves to be better.  The intention is to provide for the good of many while offering our hometowns a free spectator event.  I pray to God that has not changed – not now, not ever.

    In my book, innate human joy and the unconquerable feeling of personal achievement trumps anything an evil mind can ever hope to defeat.  My wife, Susan, and I have witnessed that countless times as we have cheered runners, walkers, friends and family members to their own personal goals.  Accepting a challenge, whatever it may be, and continuing forward to a finish line, wherever it is, defines us as human beings.  We cannot let fear and terror take that sense of accomplishment from our hearts and souls.

    On Monday, three people were killed and many still cling to the hope that their lives will somehow be normal again.  Boston showed the world how to respond immediately to an unthinkable act of violence.  I believe Boston will also show us how strong and resilient we all should be when faced with tragedy.

    Put on your shoes, Salem.  Let’s join up with walkers and runners in Boston and worldwide and send a clear message that you can’t take away our streets or our dreams.

  • Women’s Clinic Inspiration

    Hi Susan!

    I was in last spring’s women’s clinic in the Panther group. I had sent you an “accountability” email during the first running phase of my life, and I wanted to send you a little update now as well. You see, I was inspired to do the clinic not because I wanted to become a runner so much as because I had a family vacation planned in Colorado. I wanted to be able to really hike the trails at Rocky Mountain National Park, and I knew that I needed to put some stress on my lungs to be ready for it. So, I signed up for the clinic. (Granted, I also have a morbid curiosity to see if I can do the things I think I cannot do feeding my inspiration as well… which applies mostly to running and some to hiking at high elevation)

    That vacation was last week… I hiked 16+ miles on trails (mostly) ranked “moderate” -in four days and one hike being nine miles long! I was fatigued, but never sore. I bought the right size of boots because of the clinic… I kept my head looking up (in spite of the immense climb) to facilitate breathing- because of the clinic… I had my trigger point gear ready at the end of the day and I was NEVER sore, which also means that I effectively built those little capillaries up. I knew what food I should eat how much water to bring and why…All because of the clinic. Our hikes frequently started at 9,000 ft of elevation or more and several ended around 10,200+. Most of Oregon’s trails never end as high in elevation as those trails start. I saw seven lakes and several waterfalls. I have always loved that part of Colorado, and on this trip I got to see more of it than I ever have!

    I am excited to sign up for clinic in July! I plan to be in the Panther group again to see if I can get from the back of the pack to the middle or more toward the front… When I signed up last spring, I planned on being able to use running as a “tool” to get ready for other priorities in my life. It never occurred to me that I would love running too!

    The family wants to vacation in Colorado again next year, and I want to hike at least one trail ranked “strenuous.” I’ve got some running to do!!!!! 🙂

    Thank you!
    Andi

    ….In case you are wondering, I was in Estes Park when the wildfire started there. It was surreal to see the tanker planes with retardant and helicopters drawing water from the lake and dropping it less than two miles away. I am thankful that they could put that fire out! I could also see the High Park (Ft. Collins) Fire smoke from the vacation home we stayed in. Each time a plume of black smoke went up, we knew someone had lost their home. We were leaving Colorado earlier in the day on Wednesday when Colorado Springs was evacuated a few hours later. The fires are terrifying. I wish that there was a way to run or hike to help the families. Most of my closest friends and my significant other are firefighters. Some of them go to the wild land lines. As wonderful as my vacation was, it was taking place at a time when so many were losing so much. That weighs on me.

  • Uphill Techniques and Tips

    Negotiating hills can be challenging but you can improve your efficiency with some awareness. Here are some uphill tips, presuming you’re not having to be concerned about rocks, tree roots or other trip hazards.

    • Keep your eyes focused on the top of the hill. Don’t look down.
    • As you run or walk up the hill with your eyes up, visualize someone at the top of the hill pulling you up with a rope that’s tied to a central spot between your hips. Creative Visualization is an amazing tool that many athletes frequently use. If you practice this, you will actually “feel” your hips being drawn up the hill by this invisible rope.
    • Keep your hips going straight up the hill. Visualize small headlights attached to the front of your hip bones. You need to keep those headlights centered on the road! Don’t let them “weave” back and forth across the road.
    • Keep your head up! Looking up and keeping your head erect puts your body (especially your spine and hips) in the right position.
    • Maintain a quick cadence and keep your stride length short. Don’t over-stride. Think baby steps.
    • Use your arms, but don’t overdo it! Reach back with your hands far enough to brush the sides of your hips.

    Continue past the top of the hill and concentrate on using good form for several more yards after you have crested the top. Keep up the quick cadence. In other words, don’t lose your momentum when you get to the top. Going up hills with good form is important. Being able to continue after you have “conquered the hill” is what will make you more efficient and stronger.

    *************************

    Many look up at a hill and say, “Oh my!”

    Try this demonstration:

    • Look up, eyes straight forward – take a deep breath
    • Look down – take a deep breath

    You get more air with your head up and we need all the oxygen we can get when going uphill

    Eyes up – head up – oxygen

    Spine straightens up – hips align – increased efficiency

  • Event Preparation Checklist

    You’ve trained diligently for your event and now all you have to do is get a good night’s sleep, wake up early enough in the morning and head to the starting line.  But, do you have everything you need?  Many participants, from first-timers to veterans, take last-minute preparations for granted.

    To be prepared, make a checklist. Use it to pack a bag full of everything you may need before, during and after your event.  If you participate frequently, set aside a permanent event bag and keep a supply of most of what you’ll need already packed away.

    SHOES: Pack two pairs. Many pack racing shoes and training shoes. Even if you race in your training shoes, pack a second pair so you’ll have dry footwear after the race.

    INSERTS: Put orthotics, insoles, heel pads or other devices you normally use in the shoes you will be wearing for the event.

    SOCKS: Two pairs.  One for the event (inspect for seams or anything that may cause a blister) and another so you can have a dry pair to wear afterwards.

    JOG-BRA: Some may not wear a jog bra but if you do be sure you pack it. Lack of proper support for the girls is not fun!

    OUTFIT: Gone are the days when you grabbed the nearest T-shirt and headed out the door.  Now, not only do you get to decide whether to wear shorts or tights, but you get to color-coordinate your outfits.  Pack all the possibilities in case it suddenly gets colder, hotter or rainy.

    BIB NUMBER: If you have a bib number in advance, pin it on whatever you’re most likely to wear.  (It’s best to pick up your number before race day, if possible, to avoid last-minute stress.)

    CHIP TIMING: Many events no longer have bib numbers but use chip timing. You many receive a chip at packet pick-up which goes on your shoe and records your time electronically. In this case, you will also be provided with a mini lock-tie or something to attach the chip to your shoe.

    WARM-UPS AND POSTRACE CLOTHING: Pack the warm-ups you will wear before and after the race.  This may mean a rain-resistant outfit for a wet day.  Pack an extra T-shirt, sweatshirt, socks, etc., so you’ll have a dry set of clothing after you finish. It’ll make the post-event socializing and trip home much more comfortable.

    HOT/COLD WEATHER ITEMS: Sunscreen and a hat are always good ideas and sunglasses if it’s going to be sunny will be helpful.  In cold weather, you’ll need to pack gloves, a hat and perhaps a long-sleeved thermal shirt.  In extremely wet or windy conditions, you may choose to wear a light windbreaker or a vest as well.

    FIRST-AID/NECESSITIES: Consider packing extra toilet paper. Port-a-potties are usually well stocked but bring it just in case they run out.  Pack “Glide” or a similar product for your feet, inner thighs or other sensitive areas to prevent blisters and chafing if this tends to occur during training.  Bring a towel to dry off with whether it’s from sweat or rain.

    DRINK/FOOD: Pack water to drink, prior to the start and for the drive home.  Bring additional snacks for after the race. Some events have plenty but bring your own just in case.  A good mix of protein and carbohydrates will help you recover quicker and feel better later on in the day.

    WEATHER: Check the weather the night before and first thing in the morning to be aware of any last minute changes and modify your outfit as needed.

    LOGISTICS: A few days prior to the event,  go to the event website.  Review directions to get there, location of the registration/packet pick-up area, parking area, starting line, race course map (including turns and hills) and FAQ if available.  Print driving directions and place in your bag if it’s an unfamiliar place.  Plan to arrive at the event site about an hour before the start, especially if you’re not sure where you’re going or where you’re parking.  Quickly locate port-a-potties, packet pick-up, starting line area, etc. Get the lay of the land so you’re prepared and ready to go when the gun goes off… or the cowbells ring!

    WATCH: Place your watch next to your bag and put it on first thing race morning so you remember it.

    STRATEGY: The night before the event, review in your mind, your strategy for starting out easy and relaxed. There will be lots of people, noises, smells, excitement and adrenaline. Imagine a good blend of fun nervousness and butterflies mixed with some calm and confidence that your preparation and determination to finish the race will get you through it, finishing strong!

    Remember that your effort will feel easy at first because of the adrenaline.  It’s race day magic!  Start out wisely.  Imagine keeping your effort nice and controlled in the beginning so that you stay comfortable throughout the entire distance and don’t over-do it. Going out too fast is one of the most common mistakes that beginners and veterans make.  It leads to disappointment, a less than favorable performance and… it’s not as fun!

    HUMOR and GRATITUDE: Last but not least, take along a sense of humor. Stuff happens that’s out of your control and you don’t want it to ruin the day.  Many details are required to put on events and race directors do their best to provide a fun, safe experience for participants. Still, things go awry and can be frustrating, especially if it’s a new race director or a new event.  Take it with a grain of salt, do your best and be thankful for the opportunity to be on your feet and contribute positively to a community.  Cheers!