Race Week Checklist

Excerpts from Jeff Galloway. Used with permission.

Please read this carefully. We recommend that you print it out and put it on your fridge. 

Thursday

• Do an easy 30 minute walk
• Pick up race-day jersey (click here for info)
• Pick up race number and timing chip from CMM Expo (click here for info)

Friday Day

• Pick up race-day jersey (click here for info)
• Pick up race number and timing chip from CMM Expo (click here for info)
• Drink 4-6 ounces of water every hour
• Mentally rehearse the race, feeling good, overcoming challenges, recovering
• Eat small carbohydrate snacks constantly
• Figure out your parking plan for race day. Consult CMM materials for more information. 

Friday Night

• Drink 4-6 ounces of water every hour
• Eat a healthy (not fat-laden) pasta dinner
• Avoid salty food and alcoholic beverages. 
• Eat light carbohydrate snacks like energy bars
• Lay out race-day clothes, shoes, etc. 
• Read over CMM instruction list, including parking instructions, corral instructions, etc.
• Pack your gear bag, fill out information
• Go to bed as early as possible.

Your gear bag should include:

• Race number and pins
• Timing Chip
• Race instructions, map, etc. 
• 2nd pair of shoes, like Crocs, to change into after the race
• Fuel belt or other on-person drink carrier with filled bottles (optional, since there will be hydration stops on the course, but still recommended.)
• Refueling product like Gu, Shot Bloks, Sport Jelly Beans, etc. Make sure this is something you have tried already. No surprises.
• Large garbage bag to use as a discardable rain poncho in the event of rain

Race Morning

• Drink 4-6 oz. water every 30 minutes until you hear “sloshing.”
• Eat: according to the schedule which has worked for you in the long ones. 
• Bring your bag, car keys, etc. 
• Leave at least 30 minutes before you think you’ll need to. Traffic will be VERY heavy. 
• Meet Powered by Hope Team at the Parthenon at Centennial Park. Meet on the steps facing 25th Ave., N for pictures at 6:30 a.m. (Race starts on West End just before 25th Ave., North)
• If you have several hours at the race site before the start, stay warm, relax, and get off your feet. 
• Sixty minutes before the start, walk around the staging area to mentally rehears lining up. 
• Thirty minutes before the start, walk around for 15 minutes to get the legs moving.
• Jog or walk for 3-5 minutes before lining up
• Keep your legs moving in place, if necessary, while you wait for the start. 
• Remember to go slowly at the beginning. All the excitement can make you start too fast if you aren’t careful. 
• Take every walk or shuffle break from the beginning. (Go off to the side of running traffic to get out of the way of faster runners/walkers.)
• Drink at EVERY water stop until you hear sloshing in your stomach, but no more than 27 oz. per hour.
• Each walk or shuffle break gives you a chance to appreciate and enjoy each mile.
• When tired, shorten your stride.
• When going up hills, shorten your stride, take little steps, and slow down.
• Don’t stretch during or immediately afterwards.
• If you are going for a time goal, you can cut out walk or shuffle breaks after mile 9, but you certainly don’t have to.

Immediately Afterward

• Grab water and carbohydrate food. (Race finish will have bananas and drinks.)
• Walk, eat, and drink for at least a mile. (CMM will have you go through a long exit process before you are allowed to exit the finish area.)
• Look for the Powered by Hope tent. We’ll have brunch, drinks, and chairs.

Recovery

• If possible, immerse your legs in a cold bath, as soon after the finish as possible.
• Within 30 minutes, eat around 200 calories (80% carb, 20% protein)
• Walk for 30-60 minutes later in the day
• Eat snacks continuously throughout the rest of the day
• Drink 4-6 oz. water or electrolyte fluid (at least) every hour
• Walk for 30-60 minutes on Sunday
• Run/Walk for 30-45 minutes two days after the event.
• Continue to alternate: walk 30-60 minutes and run/walk 30-45 minutes. 

Advertisement