Tomorrow is the Big Day

Here are the top 10 tips I got from random internet sites and searches about the day before a marathon/relay/long run.

Hope they help!  I'll be eating pasta tonight! 

1. Stick with foods that have worked.  If you've had trouble with runner's trots during your training runs, follow these recommendations for the best and worst pre-run foods. Don't stuff yourself at dinner the night before. Carbo-loading does not mean that you should eat three plates of pasta for dinner. Eat amounts of food that you would normally eat -– just make sure you get at least 65% of your calories from carbs.

2. Don't overeat. Some races have a dinner the night before. Don't eat much, however. Many runners assume, mistakenly, that they must eat a lot of food the night before. This is actually counterproductive. It takes at least 24 hours for most of the food you eat to be processed and useable -- usually longer. Eating too much, or the wrong foods for you, can be a real problem. A lot of food in your gut, when you are bouncing up and down in a race, is stressful. A very common and embarrassing situation occurs when the gut is emptied to relieve this stress. There is nothing you can eat the evening before a race that will help you.

3.  Pack Smart.  It's a good idea to take an old jumper or old hat and gloves that you don't mind throwing away. They'll all keep you warm while you're waiting around at the start. Take some dry comfortable socks and shoes to wear when you finish. I take flip-flops because usually I've got a big blister by the end of the race and the idea of putting another pair of shoes on is horrendous. 
   
4.  Get Pumped up... by relaxing the night before.   A nice uplifting movie to watch... perhaps: Chariots of Fire, Rocky, "Prefontaine" (about Steve Prefontaine) or anything else in the "get pumped up about running" movie category.  BUT... Do not stay up too late and miss out on sleep. Having an adequate night of sleep is one of the best things you can do in the waning hours leading up to a race.

5. Eat small meals. While you don't want to starve yourself the afternoon and evening before the race, the best strategy is to eat small meals, and taper down the amount as you get closer to bedtime. As always, it's best to have done a "rehearsal" of eating, so that you know what works, how much, when to stop eating, and what foods to avoid. The evening before your weekly long run is a good time to work on your eating plan, and replicate the successful routine leading up to race day. Eating is optional after 6 pm. If you are hungry, have a light snack that you have tested before, and has not caused problems. Less is better, but don't go to bed hungry. Continue to have about 8oz of a good electrolyte beverage during the two hours before you go to bed.

6. Drink up. The day before the marathon, drink when you are thirsty. Drink half a cup to a cup (4-8 oz) each hour. Don't drink a lot of fluid during the morning of the race itself. This can lead to needing to take bathroom breaks during the race itself. A common practice is to drink 6-10 oz of fluid about 2 hours before the race. Usually this is totally out of the system before the start.

7. Skip the vino/brewskis. Drinking alcohol the day before a marathon is not generally recommended because the effects of this central nervous system depressant carry over to the next morning. Some runners have no trouble having one glass of wine or beer, while others are better off with none. If you decide to have a drink, I suggest that you make it one serving.

8. Prep the night before. Pack your bag and lay out your clothes the night before the race so that you don't have to think very much on race morning.

9. Get your zzz's. You may sleep well, or you may not. Don't worry about it if you don't sleep at all. Many runners I work with every year don't sleep at all the night before and have the best race of their lives. Of course, don't try to go sleepless, but if it happens, it is not a problem.

10. Wake UP!  Last but not least, don’t forget to set your alarm so that you can get up on time. Allow yourself 3-4 hours of time the morning of the race so if your race begins at 8am I would be up and at it by at least 5am. This gives you enough time to get a decent meal in, additional hydration, collect your gear and travel to the race. You’ll want to be at the race early enough to handle parking (if needed) and to get a warm up in.