The Racer's Field Manual

Caution: Blisters and Hugs Ahead.

October 6, 2010

Before You Fall Asleep
*Pin your bib number to the shirt or singlet you plan to wear on race day.
*Attach the timing chip to your shoe.
*Lay out all the clothing and gear that you plan to put on the next morning, head to toe, including watch or GPS.
*If you've brought a special food or drink for breakfast, make sure it's ready to go.
*Set out anything else you'll need in the morning, such as petroleum jelly or body lube, sunscreen, Band-Aids or nipple shields, contact-lens solution, sunglasses, and energy gels.
*If you'll be carrying a gear-check bag to the start, prepack as much as you can. Include extra gloves, hat, and so on if there's even a tiny chance you might need them. Hang your bag from the doorknob so it will be impossible to miss on your way out.
*Review your map or directions to the start, to be sure you know where you'll be going—and about how long it will take you to get there.
*Arrange for two methods of waking up: The alarm on your running watch and/ or cell phone, and a wake-up call from the front desk or from a friend.

Quick Tip: If a spectator or volunteer is offering it via tub or tongue depressor, it isn't energy gel—it's petroleum jelly. Do not ingest!

Navigate The Aid Station
The aid station, especially at larger races, is a living, breathing experiment in crowd dynamics, traffic control, sociology, mob mentality, Darwinism, and interpersonal communication. It can also be nerve-racking.
*As you approach the aid station, decide where, roughly, you'll grab your cup. If there are tables on both sides of the road, commit to one side early and focus on that one.
*Pass up the first few volunteers; other runners will be swamping them, leaving the volunteers farther down the road relatively free.
*Pick a volunteer from several yards away and focus on him; make eye contact, and point at his cup.
*At this point, the volunteer should be extending his cup to you. As you near it, reach out with your index finger crooked.
*As you grab the cup, hook your finger into it and pinch the sides. This will form a sort of spout, making it easier for you to drink.
*A short "thanks" to the volunteer isn't required, but it's a nice touch.

Note 1: Most aid stations offer cups of water and cups of sports drink. Pay attention so you know who's offering what, and grab accordingly.

Note 2: If you're going to stop or slow to a walk in order to get those fluids down, look around before you stop or slow, and move to one side of the road.