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Tuesday, July 17, 2012

Racing Tips for Newbies


Many of the new athletes to the team are asking about doing races. Doing your training is an important part of your preparation, but not the only part. Racing can be a fun experience. To be sure things go smoothly the day of the event you want to keep a few things in mind to make sure everything goes smoothly:

Location
Do you homework and get directions to the venue. Give yourself plenty of time to arrive at the location and park your car. Sometimes directions are wrong on event web sites so give yourself plenty of time on race day.

Pick up your race packet early.
Pay close attention to pick up times and location for your race packet.  If you like to sleep in on race day pick up your packet in the days before the race. Some marathons do not have pick up on race morning so check pre race instructions carefully. It you are picking up your packet the day of the race get there early. Most pick-up ends 15-30 minutes before the event. Get there early enough to take care of any problems with your registration, it does happen. Also be sure to pick up your timing chip.

Race Number
Wearing your number wrong will point you out as a newbie. The number goes on the front of your shirt. Lots of new runners make the mistake of pinning it to the back of their running shirt.  Many races now have professional photographers on the course. If you want to find your pictures you need your number on the front. Race officials also ask for you to have you number in the front so they can identify you.

Wear tried-and-true running apparel.
Of course if you are a Team CMT member you will wear your Team CMT gear. But your friends running with you may not be so lucky to be a member. You can pass these tips on to them.
It is considered among runners bad luck to wear your event shirt in the actual event.  It is considered cool to wear that shirt at another event or last year's shirt at the race.   The cotton shirts often given are not good for anything longer than a 5 K or during hot humid weather.  Never wear brand new gear on race day. Try out anything you will be wearing in workouts. Race day is never the time to sport new shoes. Break in your shoes by walking in them for a day, and then wear them for at least a few workouts. The longer the race the more important it is to have on well tested gear.  If doing a half or full marathon you don't want to discover a chafing seam 2 miles into the race.

Try to get a good night’s sleep.
A good night’s sleep will make your feel better on race day and help you perform better. Expect to be nervous and lose some sleep before the big event. You will still be OK if you got good sleep the rest of the week. I have only slept once before any of my marathons or half marathons. I can attest you can still run well on very little sleep. Be sure to get as much sleep as you can the nights leading up to the event.

Fuel your body.
Stick to the type of food you ate during training. Pasta with veggies is good, but go easy on the cheese.  Be sure to stay away from alcohol and drink plenty of water the day before the event.
It is very important to eat breakfast. Experiment with what works for you and stick with it on race morning. Oatmeal, yogurt, bananas are all good choices.  Find out what will be offered on the course for sports drinks and gels and use them in training. If you don't like the choices carry your own. I often carry a bottle or my camel bak with accelerade or exceed which are my sports drinks of choice.


Hydrate
Drink some water first thing in the morning when you wake up.  The amount you take will depend on you, the race length and the weather. A few ounces at each aid station are good. Do not over do the water.  Drink when you work out and you will know how much fluid your body needs. The right amount of water will also help in your recovery.  Drink water after the race and stay away from alcohol at least for a few hours.

Starting Line
Seed yourself appropriately based on your training runs and past races.  Most races have projected per minute times posted. Please don’t line up near the front and make runners pick around you so they can run. Be considerate. If you are a middle of the pack runner, line up in the middle.  Race times are based on chip times now, so the clock doesn’t start until you hit the mat at the starting line. No need to line up too far in front. Time yourself during workouts so you know your pace.

Pacing
Most beginning racers make the mistake of going out way too fast, and then die in the last miles. Go out conservatively. Hold back a bit to warm up. Go out within your ability and you will be passing lots of runners in the last mile. Aim to run a second half of your race that is faster than the first half.

Have Fun
Try not to think about how far the run or swim or bike is.  Smile and take in all the sensations. Look at the crowds, listen to the cheering and have a great time. You are living a healthy life style and creating lasting memories. Join the party at the end of the race. Every event has a post race party. Catch up with friends and see how everyone did. And remember to get some photos in your Team CMT gear to share with everyone.

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

 CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.


Structural foot deformities such as high arches and hammer toes are common.

 Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.


Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.




 

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