Race Day Q&A

Good Morning!

After going through 10 weeks of training, then racing the 2012 Gasparilla Half Marathon, I thought it would be good to compile a few questions I’ve gotten about the process into a post.

*NOTE: All of the information below comes from personal experience, articles I’ve read, and are solely my opinion.  I am not a health professional, but instead consider myself a health/fitness enthusiast eager to share my stories and advice with you!

I could go on and on about training and food, so I’m going to do my best to keep this post specifically on the subject Race Day.

Common questions & answers I encountered from running for the booty…

Here we go… 🙂

1. What should I eat/not eat the night before a race?

Proper nourishment is a key element to successfully running any long distance race.  No two people are alike, and the ideal night before a race meal varies from person to person.  The key factors here are to fuel your body with foods you know won’t upset your stomach.

Eat: A meal that’s at least 65% carbohydrates with protein coming in second, followed by fats.  Eat a good portion, but be careful not to overindulge.

Avoid: Foods high in fiber and whole grains, heavy sauces, spicy food & extremely fatty food.

Carbs are important, but that doesn’t mean you should order a large pizza from Papa Johns.  Think of how you feel after eating carb-heavy meals in the past and go from there.  Reading to avoid whole grains surprised me, but it makes sense.  Although I love eating fiber rich foods on a daily basis, I don’t trust the timing of digesting these foods from then to after race time.

The night before my half, I ordered a bowl of penne pasta with chicken and veggies in a light marinara sauce. Here’s something pretty similar:

source

2. What should I eat/not eat the morning of a race?

Just like the night before a race meal, make sure to load up on carbs.  Drink plenty of water and keep your breakfast light, with a purpose.  An ideal breakfast for me would include a banana, and a half a bagel smeared in peanut butter, with a light drizzle of honey.

What I ate for my first half marathon:  half a bottle of water, a banana 1 Zone Perfect protein bar.  I was going to try a new bar with more calories, but I decided to stick to what my stomach is most used to.

*TIP: Don’t use this time to test out new foods, protein bars, or energy packets. Use long run training days to test out what foods and combinations work best for you.

3. What should I wear on race day?

Similar to picking out your pre-race meals, you want to wear something you’re used to comfortable in.  Whether it be a pair of running shorts or pants, test out how you feel in them on your long run training days.

You want to invest in a good pair of running shoes and running socks.  Replacing a thin pair of socks with a thick, cushioned pair can save you from getting blisters and callouses.

Don’t weigh yourself down with too much.  Some people race in fitness belts stocked with water and energy packs, but I don’t think this is necessary, as long as your race has water stops.

Before the race, I made sure I was hydrated, stuck a pile of tissue in my shirt for my runny nose, and put an Accel Gel in my back zip pocket.  I purchased an arm strap holder for my iPhone, which also played my music and tracked my distance and pace for me through the iMapMyRun app.

{what i wore for my first half marathon.}

Running top: New Balance via race expo

Running shorts: New Balance via race expo

Running socks:  Thorlo Experia socks via Track Shack

Running shoes: Mizuno Wave Enigma

Headband: SportBandit via Track Shack

*Also try BIC bands! – both are similar styles and really stay in place during long runs.

iPod/iPhone armband holder: NATHAN Sonic Boom case via Track Shack

4. Should I bring my own music/ear buds or go without?

That’s completely up to you!

Personally, I don’t like to run long distances without music and the lady on my iMapMyRUN app telling me updates of how I’m doing every 0.5 miles.

Scott and I both noticed that the serious (meaning leading) runners didn’t wear them.  If you do have music, make sure not to blast it full volume, since it’s important to still hear and know what’s going on around you.  The half my mom raced the same day as us actually banned iPhones/Pods for safety regulations for that very reason.

If you do bring music, make sure you are willing to carry it the entire race, or strap it to you somewhere.

I wore this NATHAN Sonic Boom armband while Scott just stuck his in his shorts pocket.

5. What should I take to replenish calories mid-run?

Again, use the training process to test out products and brands that work best for you.  As much as I used GU Gels and GU Chomps in my training, I found my stomach became upset every now and then using them mid-run.

The one long run I got through entirely without stomach cramps was Accel Gel, so I decided that was the gel for me.

After my unfortunate training incident during Training Week 8, I asked a worker at Track Shack if there’s anything I can to to offset an upset stomach from using gel products.  She suggested not consuming anything besides breakfast and water before the race and save either 1 pack or 1 serving of chomps (half the bag) to use during the race.  If you have a sensitive stomach like me, don’t consume the entire gel pack all at once.  Take half of it after 45 minutes of running and the rest at the 1 hour 30 minute mark.

I did this during my race and had great results!

6. What can I do about chafing?

I didn’t experience chafing too bad, however my poor husband has been fighting with his thighs rubbing together on runs since Week 1.  If you’re having the same problem, invest in a pair of running shorts that has a moisture-transfer liner.  Brooks has tons of options for this.

Also, you can try applying Body Glide Anti-Chafe balm on problem areas.

It looks like a deodorant stick and provides a layer of lubricant to help with rubbing.

7. Does KT Tape really work?

I mentioned in my race recap that Scott used KT Tape on his right knee for the race.  The main purpose of this is to prevent swelling, and after running a half Scott said his right knee (the one that was giving him problems) felt fine, while the left one hurts.

Once you apply the tape, it can get wet, go through showers and last for up to a week.  My knees have felt the most discomfort since the race, and I’m starting to question if I might use it in the future.

After reading some requests, I’ve decided to do another Q&A on how to get the motivation to train and sign up for a race.

Have more Race Day questions? Anything else you’d like to know about training?

Comment below and I’d be happy to help! 🙂