Tip #3 What NOT to do the night before a race

Sorry for not posting earlier this week....I have been MIA in San Francisco with no laptop and only an iphone (I'm on vacation, people!). Turns out the iphone cannot send posts on blogspot. Who knew?
I am sitting here, in the Gaia Napa Valley Hotel and Spa, a mere 10 hours away from the start time, and I am sitting here thinking about my NORMAL pre-race routine.
The night before a race is almost a ceremonial time. There is ritual, there is a specific menu (well, basically). Normally, I would tell you to do the following things the night before a race:

1. Refrain from alcohol the day (or even two days) before the race
2. Carbo load with a nice pasta dinner
3. Refrain from any exercise or strenuous activity a day or two before
4. Go to bed early
5. Lay out you clothes and pin your race number on
6. Plan your race day breakfast--I suggest something light---a banana with peanut butter, a powerbar, toast

Almost all of this has gone out the window with this race. So here is a list of things NOT to do before race day:

1. Do not walk around San Francisco with a large backpack on your shoulders, causing your shoulders and neck to be in extreme pain the next few days.
2. Do not go wine tasting in the Napa Valley, especially when that wine tasting includes a gay man who calls your male friend, "daddy," and all the wineries provide extra treats and tastes
3. Do not go to dinner at a restaurant where you feel the need to order a flight of wine, eat copious amounts of cheese, and indulge in profiteroles and bacon chocolate (but do try the bacon chocolate another time!).

Needless to say, my friends and I are slightly un-prepared for tomorrow. I'm usually a lot more "on it" the night before a race. However, when in Rome....or when in Napa....I was drinking wine today and that was all there is to it!

So...I am off to bed, trying to make one or two "good decisions" before the race ensues. I will give you a full report soon in my "Race Review," although I can already provide a sneak preview: Expo= lame. Goody bag= awesome!

See you on the flip side...

Tip #2: Knee pain? Learn how to tie your shoes!

Are you tying your shoes right? It is kind of an offensive question when you think about it, of course I'm tying my shoes right! I've been an expert shoe tie-er since kindergarten!

Apparently, this might not be the case, at least in terms of your running shoes. Having the wrong knot in your shoe may not seem like a big deal, but it can cause knee problems.

But have no fear if you are sitting there, scratching your head, thinking, "I did have some problems with cut and paste...maybe I didn't really learn how to tie my shoes!" (or, more likely, if you are starting to experience some knee problems and you aren't 55). Runner's World has provided this lovely, how-to video so you can make sure your sore knees aren't a result of poor bunny ears. My roommate had been having sore knees, she watched the video, figured out she WAS tying her shoes wrong, and her knee problems have all but been eliminated!

http://link.brightcove.com/services/player/bcpid2524559001?bctid=4328494001

Tip #1:Hal Higdon, my hero

My first advice to anyone who is wants to take their recreational jogging to the next level is sign up for a race, tell everyone about it, and find a training plan.

You might think that you aren't ready for a race-what happens if you come in last?  But believe me, you are ready and you WON'T come in last (well, technically, I suppose it is a possibility, but I have faith in you).  

For me, it is equally (if not more) important to tell everyone that you are doing said race.  Why? Pride, my friends.  Pride is a powerful thing, and when it is cold outside, or raining, or you would rather be at happy hour, pride is sometimes the one thing that will actually get you outside for that run.  You don't want to look like a pansy when someone asks how the race went and you have to tell them you were drinking gin and tonics and just couldn't commit to training.  

Or if pride isn't enough to get you motivated, money surely will.  When I was doubting my ability to complete the Olympic Triathlon I had signed up for in December I remembered the $150 nonrefundable dollars and realized that if I dropped out I would a. look like a pansy and b. have wasted $150.

Along with telling everyone you are racing, you need to find a training plan.  This is the easiest, most foolproof way to hold yourself accountable and make sure you'll be able to cross the finish line.  Without a plan you might be able to convince yourself that you really don't need to start training for that half marathon until six weeks before the race (when you can't even run 2 miles right now).  Without a plan you might be able to convince yourself that 4 miles is an acceptable long run and 2 times a week is sufficient to complete a marathon.  For me, my training plan helps me figure out if I can really commit to training for the race and gives me a guideline so I know what my weekly workouts should look like.

What training plan should you use?  So glad you asked.  There is only one name you need to remember in the world of training plans...Hal Higdon.  Hal Higdon is a famous runner/marathoner and has a website dedicated to helping people of all fitness levels compete in races.  The best things about his training plans are: 1.  Room for flexibility 2.  Free

His site breaks down plans by distance of race, and offers plans for the novice, intermediate, advanced, and even walkers.  Right now I am gearing up for a half marathon in Napa, California and am using his "Novice Half-Marathon" plan. I've used this plan multiple times for half marathons, and used his marathon plan as well.  For this race, I'm picking up the plan in week 9 because of triathlon training.  However, I'm glad to have the plan to focus my last few weeks of training.

Some things to note if you choose to use Hal's plans....it doesn't really matter what day you do the runs as long as those distances are covered in a week.  Now, perhaps Hal would argue with me, but for people who are trying to FINISH the race, and not necessarily WIN, I think that rule applies.  Life happens and you don't want to stop training because you can never fit in the Wednesday runs (when you could easily fit them in on Monday).  My other piece of advice is don't stress of the "stretch and strengthen" section.  I would usually just take 3 days of rest per week (4 days of working out is just fine with me, thank you).  I don't think I was any worse for the wear.  Just make sure you are stretching after your runs.

So that is it.  Tip #1--Sign up for a race, TELL everyone, and then get a training plan (preferably Hal's).  What are you waiting for....go....sign up....right now!  And be sure to tell me about it :)