Race Preparation Tips for Reaching the Finish Line Successfully (Bank of America Chicago Marathon 2014) Team RMHC Presented by Coach Brendan Cournane

I. Prior to the Race Practice and Preparation Don’t try anything new on race day! Eat a balanced diet. Hydration – hydrate but don’t over-do it. Use the “Pee Test” as a gauge for hydration levels. Avoid super hydrating the week of the race. Your fluid needs are actually lower as your activity levels are low as well. Your urine should run the color of lemonade. If it is “clear” you are drinking too much water and can be at risk for hyponatremia. If your urine is dark in color you need to up the water intake. It should run like LEMONADE. Sleep well several nights leading up to the race because nerves may keep you up the night before the race. BE PREPARED TO BE UNPREPARED. And be flexible. Copyright  2014Coach Brendan – Good Form Running Company. All Rights Reserved.

Training Taper Madness Reduced mileage = more free time. Use it wisely. Keep it simple and don’t overthink your preparation. Stay Positive Focus on the positive aspects of your training. Visualize yourself finishing strong. Go through your training logbook – you’ve come a long way! Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

Nutrition Eat a balanced diet focusing on complex carbohydrates (fruits and veggies and whole grains), protein and fat. Avoid eating anything new to your diet, (no new spices or cuisines – leave exotica for the post-race celebration): 60-65% carbohydrates (fruits-veggies-whole grain bread, pasta and cereals) Up to 70% in the 2 days prior to the race 10-15% protein (lean red meats, poultry, legumes) 25-30% fat (stay clear of transfatty oils and fried foods) Note: you may gain weight over these last few days as the body stores glycogen and water for the race. Watch the portions during the taper period. Eat well, but avoid over eating large portions as your caloric expenditure is reduced during the taper period.

Hydration Hydration is key, but balance is most important. Use the “Pee Test” Balance water & Gatorade Avoid alcohol as it disrupts glycogen and carbohydrate metabolism in the liver and acts as a diuretic and will accelerate dehydration. If you are accustomed to caffeine, continue to use it, but cut the portion in half (half cup of coffee in the morning of the race). Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

II. Race Week Read any instructions provided by the race website. Read the instructions regarding any gear check bags for access to the race perimeter. Review the race-course and familiarize yourself with the mile markers, turns, aid stations and plan your strategy. If you can, drive the course in advance. Plan your race. Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

Clothing & Gear Make a list. Pack extra clothes for various weather conditions and a set of warm, dry clothes for the finish. Don’t wear your new running outfit! Pack warm, dry clothing for the end of the race. You will chill quickly. Check the weather prediction for the race and be prepared for anything. Bring extra gear for varying conditions. For anyone traveling to a race destination - pack your running gear and race information in your carry-on bag in case your luggage is lost.

Easy Run If there is time, get in a short (20 – 30 minutes) and easy paced run the day before the marathon to test out the weather, clothes and loosen your legs. Sight-seeing and the Expo Pre-race dinner Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

III. Race Day Before the Race Morning meal – calories of high carbohydrate, low fat/fiber/protein 2- 3 hrs before – practice this meal now! Consume 8-16 ounces of fluids. Allow adequate time to get to the starting area – extra security considerations. Dress (running gear) for degrees warmer than the temperature.

Get ready for the start of the race: Lube up! Apply Body Glide to areas that are likely to chafe; arms, inner thighs, chest. Some men may want to wear band-aids or Nip- Guards on their chest (nipples) to avoid bleeding caused by friction. Wear a throwaway shirt or garbage bag at the start. Line up in an appropriate place dependent on your anticipated pace. Be in the starting area at least 10 – 15 minutes prior to the closing of the corrals. Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

Race Pace Find your assigned starting corral. Pace yourself from the start. Remember that the race uses a timing chip, so your measured time starts when you cross the starting line, not when the gun goes off. Monitor your pace at the first mile and slow down if you’re going out too fast. In the Bank of America Chicago Marathon, the time limit is 6.5 hours after the last person crosses the Start Line in Grant Park. Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

Plan Your Race and Race Your Plan Remember that Good Form Will Carry You Through! Eat the elephant one bite at a time. Break the race up into smaller pieces. Prepare for and handle ‘The Stopping Wish’. Run only a marathon and run smart Run tangents and take turns correctly. Meeting and Staying with your pace group. Looking for friends and family along the course. Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

v Hydration Consume 6-8 ounces every minutes in the race. Drink Gatorade versus water at “most” of the aid stations. Follow the fluid strategy that worked for you in training. Fuel up during the race Gel paks and other food along the way Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

IV. AFTER THE RACE Recovery Runner services immediately after the Finish Line Food intake within 30 minutes and within the first 2 – 3 hours after the race Take it easy in the next 2-4 weeks. A common rule of thumb is to allow one easy day or rest day for each mile in the race, that is, don’t run hard. Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

RACE DAY MENTAL TRICKS A. Remember that Good Form Will Carry You Through ℠. B. Review your training log and remember all the work you have done to get to this point. C. Use a ribbon for positive reinforcement. D. Prepare for and handle the Stopping Wish. E. Think of the “Sweet Spot” in training runs. Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.

RACE DAY MENTAL TRICKS F. Run faster before running slower. G. Envision a bungee cord around the waist of a runner in front of you, having them pull you along. H. When your legs get tired, shift the focus to arms and upper body. I. As you pass runners at the end of the race, take energy from each one of them and keep it for yourself. J. Remember that Good Form WILL Carry You Through! Copyright  2014 Coach Brendan – Good Form Running Company. All Rights Reserved.