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August 31, 2017

Get Race Ready for the Corporate Challenge

Written by Jennifer Van Allen

chasechallenge2Check out our final tips to run your best at the J.P. Morgan Chase Corporate Challenge San Francisco. (Be sure to look for the Movecoach Team on race day!)

Race day is almost here! Remember to lay low and stay off your feet the days before the race. Your reward is race day itself and
the challenge of running. . . .

Arrival

We recommend arriving to McCovey Cove at least one hour prior to the start of the race. This will allow you enough time to park, find your team and warmup. Go for a 10-20 minute walk or jog 30 minutes prior to the start to prepare your body for the race ahead.

As you warmup, think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.

Night Before, Day Of

Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.

The Chase Challenge is an evening race, so you’ll want to stay fueled through the morning and taper your intake during the afternoon. If you have a normal pre-race breakfast and lunch, then stick with it. Don't try any new foods before the race. Eat a light lunch of 200-300 Kcal Drink Gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the day before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.

Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.

Early Miles

We suggest that you start 5-10 seconds per mile slower than your goal pace. By the 2nd mile you should be running at around goal pace while listening to your body. We recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.

Stay on top of hydration. Fluid stations will be located at 4 stations throughout the course. Take note of these opportunities to rehydrate and plan to drink 4-8 ounces every 20 minutes. It is better to consume enough fluid early and sacrifice the later stops if necessary.

Remember the 3 ‘C’s’

Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.

Control: You must relax yourself early in the race. You absolutely must go out under control for the first half of the race. We want to save a little bit for the final miles.

Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.

The Ebb and Flow

We said before that we can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.

Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .

You Always Have One Cup Left

That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.

You are a running machine!

You are programmed to give your personal best so. . .

Go get that last cup!

Don’t forget to come see us after the race! 
Swing by the Movecoach tent in McCovey Cove after the race to refuel, hydrate, and celebrate with the Movecoach team!

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