Race Information

• Tips

RACE TIPS FROM JEFF JONAITIS

Jeff Jonaitis, 2008 Olympic Marathon Trials participant, and Reebok/Universal Sole Racing Team member, has some tips and suggestions for you before you "toe the line":

Train with "Race Pace":
Add some miles at your "goal pace" at the end of some of your runs to prepare your body for race pace.

Don't neglect the "Long Run":
Make sure to get a long run every week that is at least 10-15% longer than your longest run of the week. This is your best endurance workout so DON”T SKIP IT!

Fuel Up:
If you are going to be running 90 minutes or more you should be taking in some form of carbohydrate fluid so that you have sufficient energy to carry you to the finish. Your best choices are energy drinks, gels or chews that are easily digested. Just be sure to practice taking fuel during your runs before race day.

Last Supper:
Stick to what you are accustomed to eating and what works for you. Try not to eat anything new or something your body isn’t used to eating. Just be sure to take in enough calories.

Wake Up:
Wake up early enough to get your body moving and to eat a small pre-race snack before you head out to the race.

Negative Split:
Start out a little slower the first few miles of the race. As you progress, try to slowly pick up the pace each mile through to the finish. This way, your body will gradually adapt to the faster pace, enabling you to make a stronger finish than if you “went out hard”, and depleted your energy.

Don't neglect the fluids:
Whether it is hot and humid or cool and dry your body is going to lose water during your run. You need to replenish what you lose to keep your body hydrated and working efficiently. Try to take some water at least every 3 miles. We will have seven Aid Stations on the course.

Break them in:
Avoid using new shoes on race day. You’ve trained hard. Make sure your shoes are ready for 13.1 like you are!

Avoid the rub:
Using an anti-chaffing product on your skin will reduce any friction that causes chaffed or irritated skin. Use it before your race in the hot zones like thighs, nipples, toes, and under arms.

Think ahead:
Plan your race ahead of time. Look at the course map and make some mental notes. It is important to know where hills and Aid Stations are situated, so you can relax and simply focus on running. Also, to plan when to “make your move”, look for the turn-a-round points and other key sections of the course.

GOOD LUCK!