Getting Ready for the Big Day!

Wow!  We are ALMOST there!  A few days away from the Cap City Half Marathon!

Our training programs are just about complete and now it is time to focus on our final ‘details’ to ensure a great race day performance!

  • PRE/DURING RACE DAY: Make sure to eat/drink easily absorbable carbs 45-60 minutes before race time – this includes bagels, orange juice, power bars, Gu, etc..  Please do not eat anything that you have never eaten before – (don’t try a new flavor or product – you need to make sure what you put into your body is something your body will welcome!).  Make sure to take some GU Bars with you (tri shirt pockets or pin to your shorts or shirt), or take advantage of the various refueling stations (there is 1 Gu station as well).  (A good rule of thumb is to take in an additional 300-400 calories every hour you are working)
  • POST RACE DAY:  Make sure to refuel quickly – with readily absorbable carbs (bananas, oranges, juice, bagels) and then make sure to get a good meal with protein within a few hours of your race.  Make sure to drink plenty of water throughout the day; stretch and celebrate yourself!
  • FRIDAY NIGHT NUTRITION: Eat a good meal, with carbs (traditionally known as a ‘pasta night’) – to put glycogen into your muscles. Adding a little salt to your pasta may help to hold water into your cells – but don’t over do it.  Drink water throughout the day on Friday!
  • FRIDAY WATER:  Also – make sure to get as much sleep as possible the night before!  Prepare yourself so that you can be your best!  (Coach Aimee has a great blog about water consumption -check out her post!)
  • SUPPORT SYSTEM:  Let your friends know that you are doing the Cap City Half, Quarter or 5K – and give them opportunities to support you – either by asking them to come out and cheer you on, make signs, follow your tweets on Twitter, and/or updates on Facebook!  Your support system is a great way to add an extra push to your step!

Take care of your mind, body and spirit to prepare for the big day!  Spend some time relaxing/breathing/stretching and focusing on Friday and make sure to remind yourself just how far you have come along the journey.  If you are looking for a stretching routine for runners, click here: 

Once you cross that finish line, we will be there to celebrate with you!  Remember – life is about the journey, not the destination – so enjoy every step of the course!

See you at the finish line!


Posted on May 2, 2012, in Uncategorized. Bookmark the permalink. 2 Comments.

  1. Penny Oancea

    I’ve have strained my adductor on my left side in the last week. I’ve been training for this 1/2 marathon (my first) since Feb 1 and now that we’re a few days from the race I have this issue and there is pain after a short run. I have been icing it after a run and stretching about two hours after my run. I really want to run on Saturday. Should I skip the last small run I have scheduled on Thursday (1 mile) and rest my leg or should I run and hope for the best? Thanks.

  2. Hi Penny! Oh no! This can be so disappointing – after putting all of your work into the training and having an injury occur right before the big day… while this is common – it also is frustrating! I get it! 🙂

    My first recommendation is to have your doctor check it out. It could be one of a few things… overtraining, strain, muscle, ligament – hard to say.

    Some general guidelines (not knowing exactly what is wrong) – You have to listen to your body. I would likely spend more time stretching this week and trying to get a lot of rest, water and good nutrition to heal your body… one final run is not going to change your performance on race day and could possibly hinder it if you push too hard.

    I’d say to pamper your soreness this week, do some stretches and try a light, short run to see how it feels on Thursday. If you have pain, I’d strongly caution you to either decide to sit this race out, decrease your distance or walk the event. The reason being is that our body is great at telling us when something is wrong – and pain is a sign that something is going on that we need to take care of… If you have a small injury to a muscle and you push it running the 1/2 – you could possibly injure it more and do more long term damage. A lot of chronic injuries occur from ignoring acute micropains – the small little pains we get – and eventually – these small things can become big things if we do not take care of them.

    See how you feel, but remember, it is not the destination, it is the journey, and you have already had an amazing journey training for the event – if you have to go slower, walk or even sit this one out, there will be other events you can push harder on – but you have to take care of you first.

    Again, I’d start with what your doctor thinks – but I’d make sure to take care of your body this week with rest, nutrition, water and stretching!

    Email me at if you want to talk more!

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