24hrs Before a 10km Marathon

Before I write more in this post, I just wanna say how incredibly proud I am of a bunch of young people whom have been coming together to train for the 10km Yellow Ribbon Prison Run 2012.

Not so long ago in May, when we embarked on the inanurgal STYG Facilitators Hike; Marianne's shoe soles were peeling off! Later in that same month, Fawn was literally crawling after temple climbs around Angkor Wat, Cambodia. Today just within 24hrs before our big run, these kiddos have no problem doing 7km, having trained running up Telok Blangah Hill circuit.

Quite a few of us are doing a 10km marathon for the 1st time. I have no doubt everyone will complete the course and it will be such an accomplishment! I've probably participated in the most number of runs in the group and I figured I should share a couple of pre-run reminders and tips.

1) Hydrate! Hydrarte! Hydrate!
With WATER!
I cannot stress how important fueling your body with water a day or 2 before the race is. Seeing that the human body is made up of around 60% water, it is essential that you keep your body well hydrated. Personally I would be avoiding alcohol, coffee and tea due to their dehydrating properties. Consider a sports drink with occasional sips of water in the hours leading to the start of the race, but not to the point of beginning the run with a full bladder. During the run, just a 1% decrease in hydration, will cause around a 5% decrease in performance. This ultimately leads
to feelings of fatigue and premature exhaustion. My suggestion for new runners is to drink small amounts of fluids at every water station.

2) Prepare your gear
These will include:
- Pinning your BIB securely to your race singlet
- Preparing your shoes, socks and laces
- Charge up your phone or MP3 music player
- Arm band for phone, MP3 player, keys, money... nick knacks (which you should not be carrying)...
- Wrist Band or running towel if you want to rid those dripping perspiration
- Pack your bag if you intend to do a bag deposit

3) Don't try anything NEW on Race Day
This is crucial unless you want to risk blisters, black toes, bleeding nipples or bra abrasion. Use only what has been tested and proven.


4) Familiarize yourself with the Race Route
Take note where the water points, first-aid, portal-able toilets and bag deposit locations.

5) Take it easy the day before
There is no point for the last minute training run before Race Day. However little training you've done will have to do. Pushing the body too hard before Race Day may do even more harm to your body. Personally, I avoid external activities all together. I have a clumsy tendency to trip, fall and hurt myself...

6) What do I eat?
Eat healthy carbohydrates. Personally carbo-loading (strategy used by endurance athletes, such as marathon runners, to maximize the storage of glycogen (or energy) in the muscles) days before a 10km run is not as necessary. I would however do so for a much longer run. I am however conscious to consume rice and protein in preference of noodles or potato. Pasta is a common favorite among runners, but again eat what you are used to.

On Race Day morning, eat a light breakfast about 1.5 hour before your run. Choose an easy-to-digest carbohydrate food such as a banana or cereal. Overeating or drinking will result in stitches during the run.

What a lot of people neglect is something to eat after your run. Eat carbohydrates and some protein to help repair muscle damage (a banana and yogurt, or chocolate milk).

7) Wake up early
Set your alarm clock and have a very early night's rest. Nothing later than 9:30pm if possible. Work backwards to assess how much time you will need to prepare for
- Morning prayers
- Getting changed
- Having a light breakfast
- Traveling to the start-point (this include the shuttle services)
- Depositing your bag
- Going to the toilet before the run
- Doing a full set of warm-ups

Be at the race grounds no less than 40 mins before flag off. The last thing you want is to arrive late at the start line and exhaust yourself getting there, or worse still, miss the race!

8) Pacing
Start SLOW. The primary objective is to complete the race and be safe. It is a whole lot more fun to soak in the scenery and experiences around you.
As tempting it is to overtake, your aim should be to obtain the much-heralded negative split time, where you run the second half of the race faster than the first. If you run too fast at the start you’ll struggle at the end and you’ll leave the race feeling disappointed and upset with yourself.

If for any reason during the race you don't feel well. Stop, rest, approach the marshals and quit the race if necessary. It is better to live for another run. There is no shame. There is no competition.

9) Toward the finishing line
You've done it! So raise up your arms and pass through the finishing line proud!
Moderately ramp up your speed but never to an extent of a burst sprint. The sudden pressure in the heart is what kills.

As soon as you are away from the finishing crowd, find a spot to hydrate and warm down properly. Neglect this step and you will ache days after the run.

In case it slips my mind to mention, Dennis, Bel, Brice, Fawn, Dinesh, Marianne and Kim - It was a pleasure having run the distance with you!

Read:
SAFRA Singapore Bay Run & Army Half Marathon 2010 Results
Standard Chartered Singapore Marathon 2009 (SCSM)
New Balance Real Run 2009 Marathon
SAFRA Singapore Bay Run 2009 Results
SAFRA Singapore Bay Run 2009
Sundown Marathon 2009 Results
Rundown at the Sundown Marathon 2009
Sundown Marathon 2009 : We have a TEAM!
Standard Chartered Singapore Marathon 2008
10km Training
Standard Chartered Singapore Marathon 2007
Exercise & Discipline