Race Day: Be Prepared! - Ragnar Relay Series Giveaway

Shoes? Check. Running shorts? Check. Singlet? Check. Gu? Check. Hydration Belt? Check. 

These items are definitely on every runner's "DO NOT LEAVE BEHIND" list when preparing for a race trip, but there are a few items that are often overlooked. Listed below are a few such items every runner should add to his/her "Don't Leave Home Without" list.

1. Pack pre-race cover-up clothing. Many races have you at the start several hours prior to the start. Depending on the location of your race and/or the time of year, you could potentially be hanging out in the cold for a couple of hours. To avoid getting chilled prior to the start, be sure to pack some old sweats. Don't have any? Head to your local Good Will. You can pick up a pair of sweat pants and a shirt for next to nothing. Wear the sweats overtop your running attire, then toss them just before the start. Many races collect and donate discarded clothing to local homeless shelters.

2. Prepare for the elements. Check the website for what the typical weather conditions are like for your race. Then the week of the race continue to check weather sites like www.weather.com for up-to-date weather forecasts for the race area. Murphy's Law dictates that if you pack a check rain poncho, you'll have clear skies, but if you forget to pack it, expect a down pour. At least that's my experience. Forgot to pick up a cheap rain poncho or can't find one? Don't fret. Use a large yard waste trash bag. Just cut holes for your head and arms and you're set. The trash bag also works well for keeping you warm.

3. Protect the extremities. Rule of thumb is to dress as if it's 10-15 degrees warmer than the actual temperature because once you start running, your core temperature will rise and it will feel as if the temp has increased by at least that much. Often, however, your extremities (i.e., your hands, ears, head) will still remain frigid. To avoid frigid phalanges, be sure to pack gloves and don't forget to pack a hat too! Cheap cotton gloves work well, particularly if you're planning to remove them later in the run. If you happen to lose them, it's no big deal and they're biodegradable. Don't forget the ears. A skull cap or toboggan works well to keep the head and ears warm. 

4. What to do with the Gu? During training, runners and/or trainers will often put out energy gels at various water stops along the training routes. Very convenient. But, then on race day, a runner may discover he's not figured out a way to carry the Gu while running. A simple low cost method is to safety pin the gel packs to your shorts. Another cheap option that takes a little more effort uses self-stick Velcro dots. Sew one dot to the waist band of your running shorts and then stick the mate to the gel pack. You can put as many dots as desired around your waist band. The sewn dot can remain and be reused and new opposing dots can be applied to future gel packs. Be sure to test the safety pin and Velcro dot methods prior to race day, just to make sure it works well with your shorts.

5. Pack some "Just In Case" clothing. Even if the weather forecast calls for clear skies, 60 degrees, and 0% chance of rain, doesn't mean that Mother Nature doesn't have other plans in store for race day. So, be sure to pack some "just in case" race clothing. If it's supposed to be warm, be sure to pack a long-sleeve shirt...just in case. If it's suppose to be cold, pack a singlet or short sleeve shirt...just in case. If it's supposed to be clear skies, pack a rain poncho...just in case. 

6. Block that sun! Research has shown that runners, particularly endurance runners have a higher percentage of atypical moles which can often turn into skin cancer. It's not hard to understand why. One study revealed that 96.7% of runners wear shorts and 98.6% of runners wear shirts that only partially cover their backs and extremities. Not too surprising. I, myself have gone through the scary removal of a melanoma from my back, so I'm speaking from experience. If at all possible cover as much of your body as possible when running. Wear long sleeves, longer shorts, a hat, etc. Also, slather on the sun block on all exposed areas. It's also a good idea to cover areas not exposed, because harmful UV rays can penetrate most fabrics. And last but not least, protect your eyes with sunglasses that provide 100% UV protection. 

Want a chance to win a free pair of Oakley Sunglasses? Read on....

Drawing for a Free Pair of Oakley Sunglasses!

Enter for a chance to Win
these Oakley Sunglasses!

The Ragnar Relay Series has asked me and some other running bloggers from around the country and Canada to participate in the Ragnar So. Cal. Relay in spring 2013. I'm excited about the opportunity to participate in such a cool event with other fellow bloggers. 

But the exciting news for you now is that Ragnar has asked the 12 bloggers to hold a virtual blogging relay.....a Swagnar Relay. This virtual relay will allow you, the readers, 12 opportunities to win awesome Ragnar Swag prizes!! The prize offered through RunnerDude's Blog is a free pair of Oakley Sunglasses valued at $90! 

After entering for the giveaway below, be sure to visit Mel at her blog Tall Mom on the Run. I'll be passing the virtual relay baton to Mel on October 20th. Check out her blog for your chance to win the next prize in the Ragnar Swagnar Relay!

To Enter Complete the Steps Below.....
a Rafflecopter giveaway 

Check out the  video below for more info on the Ragnar Series.

RunnerDude's 10 Race-Day Preparation Tips!

Race-day preparation is key to your success on the big day. Here are 10 ways to gear up, get ready, and cross the finish line strong.

1. Enjoy the Taper

For many runners, the decreased running during the taper can be very unnerving. Avoid replacing the runs with lots of cross-training. The taper is designed to allow your body to recuperate, rebuild, and be fresh for race day. Adding in extra cross-training at the last minute can cause your fitness level to dip and actually lessen your race-day potential. Enjoy the taper and focus on getting yourself mentally prepared for the race.

2. Fuel Up
During the last three days before an endurance run such as a marathon, a runner's carbohydrate intake should increase to 70 to 80 percent of his/her total daily caloric intake.

• Day 1: The first day of the carb-load should consist mainly of complex carbs (i.e., whole grain breads and pasta). By loading up on complex carbs the first day, you have time for them to be processed and voided well before race day.
• Day 2: Taper off the complex carbs and switch over to simple carbs. Be careful though. Don't load up on tons of fruit and the like, if you're not used to eating lots of fruit. Also avoid loading up on simple carbs that contain a lot of saturated fat (cookies, doughnuts, pastries). The extra fat will slow down digestion and make you feel sluggish. This is the time to eat regular pasta and use white bread for your sandwiches.
• Day 3: Continue with the simple carbs. Eat your last major meal 12 to 15 hours prior to the race. This meal should be comprised of easily digestible foods that will pass through your system before the race. This is the time for the big plate of regular pasta. Avoid heavy cream sauces and stick with basic marinara sauce.

FYI: Each gram of carbs can store 3 grams of water. So, to make sure you get complete carb storage, drink four to eight glasses of water each day. You may gain a pound or two during this carb-loading phase, but most of this extra weight is water and will actually help keep you well hydrated during the race. Plus, you'll sweat out those extra pounds on the run.

Practice: Eating before a race can be a tricky thing. Test different foods for your carb-loading phase well before race day. Pick one of your longest training runs and pretend it's "race day." Try a mini-carb-loading phase before this run. This will give you the opportunity to see how long different foods take to pass and which ones to avoid because they "hang around" too long.

Note: Diabetics and others with specific health problems should consult with their doctors about the best foods to eat during their carb-loading phase.

3. Hydrate
Hydration can make or break your race. Use the following tips to ensure you're properly hydrated at the starting line.

• Find out what sports drink will be provided during the race. If you're able, train using the same sports drink provided by the marathon. If your system doesn't tolerate the featured race drink or you'd just prefer to use something different, be sure to plan out how you'll carry or have access to your preferred hydration source. Some options include, wearing a hydration belt or stakeout family members or friends along the course ready to hand you your preferred fluids.
• Never use the featured sports drink in a marathon if you did not use it in your training. The different brands of sports drinks contain varying amounts of carbs and electrolytes. Some contain other components such as protein. If you've not tried these products during training, you don't want to risk causing stomach issues on race day.
• Don't over-hydrate. Throughout the day before the race, drink water when you are thirsty, but don't overdo it. Drinking 4-8 oz of water each hour works well. Remember, you'll still be carb-loading on this day. Make sure some of your carb intake includes salty simple carbs like pretzels. Also eat a banana or two for the potassium. This will help ensure that you're not flushing out your precious electrolytes that you'll need during the race. Do not drink alcohol the day before the race. This can dehydrate you.
• Drink 16 oz. of water two hours before race time. This will provide enough time for the water to pass through your system and the excess be voided well before the start.

To read the remaining tips, go to Active.com.