RNR MARATHON AND HALF MARATHON CHECKLIST

1.       Shoes

2.       Socks

3.       Race number

4.       Timing Chip (night before)

5.       Race belt or safety pins

6.       Hammer Gels/GU’s

7.       Running Watch (if you use a Garmin, CHARGE IT UP!)

8.       Running Clothes (I sleep in my racing clothes)

9.       Cold weather clothes (hat, gloves, garbage bag or disposable clothes to wear at the start)

10.   Clothes for when you cross the finish line

11.   Water bottle or water belt

12.   Body glide or band aids

13.   Sunglasses

14.   Sunscreen

15.   Toilet paper (u can put in a small zip lock bag)

16.   Sandals to wear after the race is over

17.   Key for vehicle

18.   Vitamins and/or recovery drink/Ibuprofen/aspirin

Family or friend checklist/info

1.       If you will be at the start be prepared to take their cold weather clothes in case they take it off right before the start

2.       Have a small bag with some of the necessities above (toilet paper, sunglasses, etc)

3.       It might help that the runners knows where you will be on the course.

4.       If you want to take pictures, don’t be right at the finish line. Sometimes it’s best to be about a mile or so ahead of the start because the crowd will be a little more spread out and that’s where the runner can throw any unneeded clothes at you.

5.       Carry extra gels or energy bars with you in case your runner drops theirs or looks like they need one. 

6.       Make sure you have enough warm clothes for yourself

7.       Make sure you know the expected finish time of your runner so you can be at the Alamodome when they cross the finish line.

8.       Friends and Family members are not allowed at the finish line corral. Make plans ahead of time of when and where to meet. Remember to give the runner time to rest and eat once they cross.

9.       Have clothes that you can give to the runner because he/she may want to change

10.   Have a recovery drink for them or vitamins, ibuprofen, etc.

RACE PREP

1. Eat a morning-of-the-race breakfast of easily digestible carbohydrates about 2 hours before the start. Drink 16 ounces of water or sports drink an hour before the race to top off your tank, then take a 10-minute brisk walk, and do some light stretching.
2.  The clock starts at the gun.  If you are at the middle or the back of the pack start your watch at the gun.
3. First 3 Miles:  Aim for your first mile to be 10 to 15 seconds slower that your goal pace. This lets your body get warm and loose as your breathing and heart rate rev up.
4. After a slow first mile, you will be eager to make up for lost time by zipping into another gear. RESIST THE TEMPTATION TO MOVE UP TOO FAST.  Instead, gradually accelerate until you hit your goal pace, even if it takes a few miles. BE PRUDENT.
5.  Start taking in fluids at the first aid station, especially if the weather's hot. But there's no need to eat yet. Throughout the race, try to drink a sports drink
6. Miles 3 to 13 or 3 to 9: Now's the time to fly on autopilot. Stay in control, relax and be patient through the first half or 9 miles. These are the “easy” miles, so enjoy them and take in the scenery, as if you're doing a training run with a few thousand other runners.
7. No banking. The idea of "banking" time--getting several minutes ahead of goal pace so you can draw on that time later if needed--is bankrupt. The opposite usually occurs. Every minute you get ahead of goal pace will probably cost you 2 minutes by the end, due to fatigue. Even pace is best, or slightly slower than race pace.
8. Pack tactics. Taking up with a runner or group may be tempting. But if they're not running your pace, ignore them. If they are at your pace, you can tuck in behind and "draft" against headwinds, like a bike racer. Pack running also offers psychological advantages because you can feed off the energy of the group and join in the banter. Just don't get so lost in conversation that you forget to monitor your pace--and the minute the rhythm bogs down or speeds up, say "adios."
9. Miles 9 to Finish or 13 to 20: At this point, you're still cruising, and your race should be comfortable if you've done everything right. But, don't be surprised to encounter some distress. Mentally, this can be the toughest part of the race because your body will complain.  Experienced runners like to call this the teenage years. As in life, the teens are a difficult period.
10. Watch your stride. Even if you've run conservatively, your body will start to become stiff and more fatigued during this stretch. Aches and twinges may occur, and it will become increasingly difficult to stay on goal pace as you near the 20-mile mark. Don't panic; this is normal! "Try to maintain an efficient stride length and cadence, and keep your face and upper body relaxed.
11. Stay focused. There's a tendency during these miles for the mind to drift, but fight it, or you'll slip off goal pace. It won't be easy to get the time back in the last 10-K. Maintain concentration by aiming to run each mile as fast as the last one, or by mentally "latching on" to runners around you. Whatever works for you, do it.
12. Add solids. Taking in carbs is so important because stored carbs are replaced by stored fat as the body's main energy source from about the 20-mile mark on in a marathon--and fat isn't nearly as efficient as carbs at delivering energy.
13. To The FINISH! The 20-mile point is where the race begins! Take control of your mind. Your body will follow.
14. Almost there. Stay positive by focusing on the shrinking distance to the finish line. Think about running from one mile marker to the next, and if you're feeling good enough to pass runners, focus on catching one at a time. Enjoy the thrill of the hunt as you track and overtake each of them. When you hit mile markers, don't say those numbers (21, 22, 23 . . .) Rather count down the number of miles to go (5, 4, 3 . . .).
15. Dig deep. Keep reminding yourself that you only have to endure this fatigue and stiffness just a little longer.

THE 27^th Mile: