Top Ten B2B Pre-Race Tips

Once again, it's time to get ready for the BIG RACE - Beach To Beacon. Many runners forget or are too busy to remember that the result of a good race means preparing properly the week before. Here are my top tips for the week leading up to the big day!.

DRINK! Keep hydrated all the time. You will feel better and you always want to avoid dehydration. It will sap energy. Concentrate on drinking fluids, especially water, several days before the race, but don't overdo it.

Try to catch up on sleep! Don't worry about jitters and insomnia the night before a race. If you get good sleep the week of the race, the night before won't matter. Getting enough sleep a few days before the race will also help keep you healthy and do your body wonders.

Be Positive. During your easy runs, take time to reflect on all the hard work you've done. Let this knowledge bring you a sense of accomplishment and confidence. Visualize yourself running strong and succeeding.

Ensure You Are Wearing Proper Footwear. Did you really think I wouldn't bring this up? Seriously, it is important to wear proper footwear. If your shoes have more than 400 - 600 miles on them, or you've had them more than six months, the cushioning properties have greatly diminished. Get a new pair, but make sure it is not the night or day before.

Don't Take Off Too Fast at the Start. You're tapered, you're ready, you're fired up, the energy of the crowd is exciting and your adrenaline is pumping. All this can lead to a great race. Don't do what your body is begging to do, which is to take off like an Indy car driver coming out of the pits. Pay attention to your early pace. If you don't feel like you're holding back a little, chances are you're running to fast. Although you feel good, the problem is that once your body settles in and the adrenaline rush is over, running too fast in the early miles will catch up with you later.

Adjust Your Race Plan as Needed. Once race day has arrived you have a goal you hope to accomplish. Unfortunately, last minute factors may hinder this. If it is a really hot day, just know that your goal time will have to be adjusted. If you have a cold or are recovering from an illness, your time will reflect this. At this point, the key to feeling good about your race is to accept that there are variables you cannot control and let it go.

Have Fun And Enjoy The Day. You have taken on a big challenge and worked hard. Be proud of yourself. Have a great race and remember, Run Happy!

Pat's Pizza and Community...isn't it worth it!

This past weekend we had the popular Pat's Pizza 5 mile Classic and Kids 1 mile and New 1/2 mile fun run. Pat's Pizza, Riverview Physical Therapy and Maine Running Company all sponsered or co-sponsered both the 5-mile and kids fun run event. I am a member of the Yarmouth Clam Festival Steering Committee and also direct the Kids Race, as well as host a party for 15 families on Saturday afternoon. It is truely a weekend about community!

Needless to say, my day started out at 4:30am. We had almost 150 kids pre-registered for the Kid's 1 mile race and 91 entered for the 3-6 mile fun run. The one thing I learned this year......is always expect parents to show up 5 minutes before the race to pick up their kids race packet! 5 minutes before the 7:15 start of the NEW 3-6 year old 1/2 mile fun run race, 20 parents are anxiously clogging the pre-race table waiting to get their kids number. Since all kids in the 1/2 mile wear only the number 1 and there are no race results, I convince all the parents to get there kids to the start of the 1/2 mile race, pick up their t-shirt after the race and we get the event off on time. We counted 150+ participants in this race, which means we had a race day sign up of over 40+ kids participating vs. pre-race sign up. Several parents after the race thanked me for adding the 1/2 mile fun run as their kids didn't get run over by an anxious 7-12 year old, hoping to win an Olympic Gold Medal.

Speaking of 7-12 year olds, Eric Wilcox ran 5:58 to win the 1 mile race and Kirsten Sandreuter ran 6:26 to win the girls overall title. The Yarmouth Kids 1 mile race is unique in that it is the only kids race featuring chip timing in the state. Age group awards were given in 10-12 and 7-9 for both Boys and Girls. Awesome, seeing the pride on these young athlete's as they accept their award...

The Pat's Pizza 5 Mile Classic was won by Jon Wilson in 25:44. Jon, a senior at Richmond University, had run 105 miles the week before in North Carolina with several of his teammates. Obviously, his hard work is paying off. Kirsten Barry is REALLY in great shape, as she won the women's event in 27:59, besting her time last year by over a minute...watch out for her at B2B...she is smoking!

Yes, by the end of the day I am watching 35+ kids in my yard play soccer and eating clams we dug the day before, but...isn't it worth it!

Remember....Run Happy!

Racing Etiquette 101

With the heart of the Summer Racing Season in full swing, I found this on the Maine Track Club website....good stuff!

It's Race Day!!!!

· If you drop something as the race starts, don't stop and pick it up! Wait until almost everyone has crossed the starting line; then retrieve it.

· Don't drop clothing on the course after you warm-up. If you must shed layers of clothing, tie them around your waist or place them on the side of the road where no one will trip over them. If you drop it; don't expect to get it back.

· Run or walk no more than two abreast.

· Do not block runners coming up behind you by swerving needlessly back and forth across the course.

· If you are walking in a group, stay to the back of the pack and follow the two abreast rule.

· Bodily functions are a fact of life during a race. If you need to spit, blow your nose or throw-up, move to the side of the road and do it there. If nature calls, check for a port-a-potty, an open business, a kind neighbor along the course, or as a last resort, a discreet clump of bushes before relieving yourself.

· Move to the side if someone behind you says "excuse me" or "on your right/left". The person behind you is giving you a heads up before passing. It's proper race etiquette to let that person pass you without blocking their effort.

· If someone in front of you is wearing headphones, and they are blocking, gently touch their elbow or shoulder as you pass to alert them to your presence.

· If you need to tie your shoe or stop for any reason (phone call, nose blow, etc) move to the side of the road and step off the course.

· Pay attention to your surroundings. The course may or may not be closed to traffic. It is your responsibility to watch for oncoming traffic!

· Yield the right of way to all police and emergency vehicles. Yield the course to wheel chair athletes, you can change direction or stop more quickly than they can, especially on a downhill.

· Don't cheat! Don't cut the course or run with someone else's number.

· Enjoy your race!

Finally! Run Happy!

Home Stretch...and other stuff!

Where has the Summer gone? Only four weeks until B2B and our training group is heading into the home stretch. If you have been training, you must be preparing by doing some tune up races. Lot's of folks gear up by participating in Pats Pizza 5-mile Classic. 5 miles is a good test prior to Maine's most celebrated race and the Yarmouth course is a "Fair" assessment of where you are. It starts at the same time, tempature's are about equal to B2B and it's two weeks prior. Most of our group make this their last race before they taper and get ready for the B2B. The next few weeks, our group will concentrate on shorter interval repeats with shorter rest, to sharpen up, get a little quicker and get ready to rumble down Shore Drive and finish at Portland Head Light.

Speaking of races.....Ethan Hemphill continues to have a great racing season winning his 4th "LL Bean 10K" in 32:36, in Freeport over the weekend. Ethan says he will skip the Clam Festival this year to concentrate on B2B and the "Unofficial" Maine State 10K Championship. Watch out for Yarmouth's Matt Lane, who finished 2nd to Hemphill at the LL Bean 10K... He quietly is picking up his training and when you have a 13:20 5K P.R. and a Sub 28:00 10K on the track, it shouldn't take too long to get back in Gear. Maine Running Company's Stan Pyle also is having a strong summer as well. He took 1st place at the Bridgton 4 on the 4th in 20:26, edging Donnie Drake by 2 seconds. Kirsten Barry is peaking at the right time as she set a new course record of 35:12 at the "Bean" 10K, besting Emily LeVan's old mark by over a minute and beating teammate Sheri Piers.

Speaking of Sheri and Kirsten....Michael Gaige, their coach and Maine Running Company Head Coach, is featured in this month's Runner's World, under the Training section on Page 38. Michael is featured in the "Workout" segment and gives advise on 10K training. We're lucky to have him.

Over 5,000 folks participated in races in the Greater Portland Area over the July 4th weekend! Running continues to grow as Sporting Goods Manufacturing Association reports there are nearly 31 million runners in the U.S.... up over 5% from 2006. By the way, there are now 80 million walkers....looks like folks are getting out!

Anyone watching the Olympic Trials in Eugene, OR this past weekend saw some outstanding races. Maine's (Greenwood) Anna Willard became the new American record-holder in the 3,000 meter Steeplechase, when her time of 9:27.59 beat the previous mark (9:28.75) held by Lisa Galaviz. Having witnessed and run several track meets in Eugene, there is no better venue for this meet to be held at.

Finally, Maine Running Company's Fall Training program starts on Thursday, August 7th @ 6pm. We will concentrate on 10K and 1/2 Marathon Training during the 1st 8 weeks, then transition for shorter races with the Turkey Trot 5K and Thanksgiving Day 4-miler the focus. We'll also have Jeff Galloway on Thursday, September 11 and Bill Rodgers on September 18, provide training, racing and running advice.

It's hot out there, so remember to hydrate and stay cool....and remember, Run Happy!