All runners and family are invited to our house tomorrow night for a pasta dinner and group photo. We can discuss travel, camping, race, post race plans and compare notes. I will hand out GENESYS / Berryman custom running jerseys for all. I am also making up a race kit for you which I will also hand out Thursday. Each kit will include:
Napkins
Advil
S-caps
Vaseline
Band aids
If you can't make it by the house tomorrow (Thursday), I will bring the shirts and race kits to the race.
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Camping Checklist:
Tent, sleeping bag, cot, pillow
Pee-bottle - I like to keep a throw away bottle in the tent so you don’t have to go outside at night if that makes sense.
Bug spray - Mosquitoes get restless in the evening.
Pee-bottle - I like to keep a throw away bottle in the tent so you don’t have to go outside at night if that makes sense.
Bug spray - Mosquitoes get restless in the evening.
Camp light / flashlight. I like headlamps.
Coffee - If you are a coffee drinker, you will need to plan accordingly. I use a little stove and a press. The Starbucks bottles are easy too.
Dinner - Friday, the night before. Think carb’s, healthy proteins and salt. Rice, pasta, soup, potatoes, etc. Not a lot of fruit or fiber if you are not accustomed to it.
Late night snacks - It’s good to sip water and even a little Gatorade or snacks at bed time to top off the tank.
Breakfast – Bring a light breakfast such as bagels, PBG, bananas all good. Eat a little extra salt, V8 is good.
Sweatshirt, pants for the evenings. Can get cool at night.
Camp clothing -Comfortable clothes for after the race. Crocs are nice.
Camp chair. Handy at the end of a marathon.
Water - The camp site is rustic and I can’t remember if there is water.
Coffee - If you are a coffee drinker, you will need to plan accordingly. I use a little stove and a press. The Starbucks bottles are easy too.
Dinner - Friday, the night before. Think carb’s, healthy proteins and salt. Rice, pasta, soup, potatoes, etc. Not a lot of fruit or fiber if you are not accustomed to it.
Late night snacks - It’s good to sip water and even a little Gatorade or snacks at bed time to top off the tank.
Breakfast – Bring a light breakfast such as bagels, PBG, bananas all good. Eat a little extra salt, V8 is good.
Sweatshirt, pants for the evenings. Can get cool at night.
Camp clothing -Comfortable clothes for after the race. Crocs are nice.
Camp chair. Handy at the end of a marathon.
Water - The camp site is rustic and I can’t remember if there is water.
Race Day Check List
Suggest packing everything you plan to run in – in a separate bag. Shorts, socks, shoes, hat, bottles, gels, etc. It’s nice not to dig around at the last minute wondering what you have forgotten.
Don’t over dress. It will hopefully be cool in the morning and maybe even raining. Best to shiver for a few minutes and avoid carrying extra clothing the last 24 miles. I suggest dressing for 20° warmer than actual forecast temperatures. You will warm up fast and again, it's is expected to reach 85 degrees.
Blister care - If you get a hot spot on the back of your heals, duct tape them right away. They will have duct tape and Vaseline at aid stations. Wool socks - no cotton.
Electrolytes - If it’s hot, one to two electrolyte capsules every hour does wonders to stave off cramping and nausea. I will set you up. Aid stations will likely have them too. Gatorade only goes so far and is a lot of sugar.
Hydration - I suggest carrying one or even two water bottles if it’s hot. I like to keep pure water in one for pouring on my head and shoulders. You can refill at aid stations. They are approximately 5-miles apart. I don’t recommend the big 70 oz camel backs. Too much water and weight on your shoulders. They will have some sort of Gatorade, Succeed or PowerAde, but I go easy on those unless you are use to it. They will also have Coke / Mountain Dew which does wonders toward the end of the race.
Bug spray - Ticks, horse flies, etc. unless you run too fast for them to catch you.
Food - Bring a little to eat on the course if you plan on taking a long time. Only eat things you are accustomed to. The race is not the time to try new foods. They will have candy, fruit, cookies, PBJ, pretzels, etc. at aid stations but you may want to carry your own gels, Cliff bars, candy or Cliff cubes, whatever.
Hydration - I suggest carrying one or even two water bottles if it’s hot. I like to keep pure water in one for pouring on my head and shoulders. You can refill at aid stations. They are approximately 5-miles apart. I don’t recommend the big 70 oz camel backs. Too much water and weight on your shoulders. They will have some sort of Gatorade, Succeed or PowerAde, but I go easy on those unless you are use to it. They will also have Coke / Mountain Dew which does wonders toward the end of the race.
Bug spray - Ticks, horse flies, etc. unless you run too fast for them to catch you.
Food - Bring a little to eat on the course if you plan on taking a long time. Only eat things you are accustomed to. The race is not the time to try new foods. They will have candy, fruit, cookies, PBJ, pretzels, etc. at aid stations but you may want to carry your own gels, Cliff bars, candy or Cliff cubes, whatever.
Poison Ivy prevention - for the ankles if you are susceptible.
Ipod - if you are hip
Sun protection – Sun screen and a visor or brimmed hat if you plan on being out there a long time. GENESYS will supply the high tech, light colored, running shirt.
Shorts - Wear running shorts you have run in before. Be careful of seams that will chafe.
Drop bags - There will be drop bag service at roughly the 16 or 18 mile mark. You put whatever you need in a bag and they will bring it out and back for you. Extra socks, shoes, food, shirt, hat, food, sun block, etc.
Ipod - if you are hip
Sun protection – Sun screen and a visor or brimmed hat if you plan on being out there a long time. GENESYS will supply the high tech, light colored, running shirt.
Shorts - Wear running shorts you have run in before. Be careful of seams that will chafe.
Drop bags - There will be drop bag service at roughly the 16 or 18 mile mark. You put whatever you need in a bag and they will bring it out and back for you. Extra socks, shoes, food, shirt, hat, food, sun block, etc.
Run your pace!. You don’t want to go out too fast or get caught up in someone else’s pace. I promise, no matter how slow you start, there will be plenty of time at the end to use up your extra energy and then some.
Other Stuff:
Allow around 5.5 hours drive to Berryman. Directions on the website.
People who arrive first on Friday, please pay for and stake some extra camp sites. We can always double up if this doesn’t work out.
People who arrive first on Friday, please pay for and stake some extra camp sites. We can always double up if this doesn’t work out.
Also, it's tricky to find. I suggest finding the campground Friday night so you know.
If anyone has family or friends coming, please encourage them to take pictures. I also have an extra cowbell that needs some serious ringin.
You will likely be zonked at the end of the day Saturday. Hang around, drink a beer or two and make the trip home Sunday.
If anyone has family or friends coming, please encourage them to take pictures. I also have an extra cowbell that needs some serious ringin.
You will likely be zonked at the end of the day Saturday. Hang around, drink a beer or two and make the trip home Sunday.
You may not sleep well Friday night. No big deal. They say, and I agree, that the night before - the night before is most important. Get a good night sleep Thursday.
Rain
Rain is no big deal. Honest. Just be prepared to run with wet feet. It won't be much worse than wet sweaty feet. I wouldn’t bother with changes of shoes during the race because you just get wet again. You may consider covering your feet with a light coat of Desitin to avoid rubbing / blisters. Good wool socks and trail shoes are still the best bet. They push water out and wick moisture. We run with wet feet all the time.
Since it is expected to be so warm, I wouldn't bother with rain gear. Once you are wet, you just keep going and realize it's actually a welcome relief from the heat.
I do suggest having rain gear and warm dry clothes for the end of the race. We have a tradition of cheering in every runner no matter how long they take. Noise makers are good too! And cameras. and, and, and.
Heat
Expected 85 degrees. This is another matter. Heat can be tough, early in the season, when you aren't acclimated. We are providing white shirts which helps. Sunscreen on the neck and arms is a good idea if you are planning on being out there a long time. A visor or light hat too. However, much of the running is under the tree canopy.
Electrolytes are most important. I'm bringing a little care package with S-caps. In hot weather two every hour does wonders. As I said last week, when your electrolytes get out of balance, everything goes to pot including your stomach. Take electrolytes. On a real hot day, Gatorade is not enough. Plus it's a lot of sugar. For more advice on heat, read last weeks blog.
Note from the Race Director
See ya saturday...make sure you take some jumping beans,there are trees down on the trail.
See you there!
2 comments:
Great job Pat! You are a true leader in this sport.
Rick
Good luck at Western States. Silver is a given. The real question is how many under 24?
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