o Spaghetti Dinner!
o Where? The Religious House (Cambrian Row)
o When? 3-7pm
o What? Cooking, decorating shirts, eating, discussing, mental rehearsing, celebrating, and just having FUN!
o No running. (If you’d like, go on a walk instead).
o Eat as your normally do, but also carefully. Strictly avoid foods that might mess up your stomach. Some general items to avoid are:
o Salt—reduces capacity for performance through hydration.
o Fat—makes digestive system less effective in delivering nutrients to body during marathon.
o Fiber—too much is dehydrating.
o Large meals—draws blood away from exercising muscles.
o Alcohol—central nervous system depressant.
o Drink lots of water (4-6 ounces every 30 minutes).
Sunday November 23, 2008: The
5:30am. Meet at Rock Arch (van will leave promptly at 5:45)
6:20am. Stretch, Warm-Up, Pray, Get Excited!
7:00am. The Runs Begin. Have Fun!!!
How can I prepare for the run over the next few days?
· You are READY. Just run for fun on Thursday and Friday, but not on Saturday.
· Eat. Small meals every few hours are ideal; but whatever you are used to is best.
· Sleep. Try for at least 7 hours a night.
· Prepare items for the big day well before Sunday morning.
· LAYERS. Here is one effective suggestion: long sleeve T and T-shirt, tights and shorts or wind pants, socks or mittens or gloves, hat over ears.
§ Bib # and registration materials
§ ID Card
§ Cell Phone
§ If you have asthma and usually use an inhaler, bring it. (Or if there is anything else you ordinarily take, be sure to bring it with you!)
§ $10 (just in case).
§ A water bottle.
§ A smile!
What to LEAVE @ BMC?
§ iPods, MP3 players, or any other sound players.
Notes: There will be fluid replenishment stations throughout the race providing water, Gatorade, and other fluids. It would be a good idea to bring a water bottle for the ride into Philly. There will also be opportunities for using the bathroom at every station--Port-a-johns.
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