Last minute prep for half marathon?

I've run in two full marathons. Eat what you'd normally eat for breakfast, nothing new or special as it could upset your stomach and if it's our first being nervous will be more than enough stress your stomach needs. You won't need to carry water as there should be water stations every mile or so along with port o potties too. I didn't run the day before and only lightly during the week prior since your longest run should have been a week before the race. DON'T carb load. It's a myth and could make you feel bloated. I had a subway sandwhich the night prior and oatmeal for breakfast. That was normal for me though. I carried sharkies and hammer gel. Any gel packets you trained with that worked for you use those. Again, don't experiment. If you didn't use the gel, use the gummies, shot blocks are fine too. Check your weather forecast. Shorts and a moisture wicking top worked for me. I usually wear hats when I run for sun and headache issues and DO NOT BUY NEW SHOES. Whatever you've been wearing will do just fine for you. Trade your shoes out after the run if you need a new pair (every 300 ish miles depending on the shoe). Just remember the race doesn't mean you should do anything differently. Have fun with it, don't do crazy prep stuff, and remember not to sprint out of the start line. You've got 13.1 miles to go, save your energy for the end. You've got this!

Dont wear new running clothes esp sneakers, its not the day to try new socks out etc.

Also check out rules about ipods etc if you use yours. Some runs dont let you wear them for safety reasons.

2:30 would be too long for me to run fasted, I like drinking chocolate milk at home before a race, it has enough time to settle by the time I get there but not heavy like food, but thats not for everyone so again dont try anything new on the day.

Good Luck! I envy you I was training for a race for 10weeks and injured myself 2 weeks before the race so didnt get to do it. That was a def motivation buster! All teh best on the day.

nowine4me wrote: »

I've been building my distance and endurance for months, so I'm confident from the preparation side, but don't know what to do the day before and day of race. I'm usually fasted when I do my weekend practice runs, but suspect that's not the best strategy. What do I need for sleep, prep, food the night before? Take the day before off from running? Then day of, what to eat, wear (layers)? And how/where to pee or poo if needed? Carry water? Based on practice, I should be done in 2:30 or so. New shoes = bad? Treat my feet with anything?

You should have developed your pre-race and race day routines during your training cycle, especially hydration and fueling. Everyone will build up their routine after completing a few events so this is my pre -race routine.

The most important thing is Nothing New.
No untried foods, Digestive Track problems not something you want to experience in the middle of an event.

No new shoes, Run with the tried and true shoe/sock combination you trained with. This is why a lot of runners have 2-3 shoes in rotation, High Mileage, Mid Mileage and Low Mileage = new shoes. Use the Mid- Mileage shoes. I once had a High Mileage shoe fail the night before an event while walking a short part of the course, suddenly it was rolling in really bad. Switched to the mid mileage shoes that I had in my kit bag and everything was fine.

No new clothing etc, The Race Tech shirt you get in the Swag bag - leave it in the bag for Post race.
I was at an event where the tech shirt had Neon Reflective V chevrons front and back. The seams for this insert rubbed on men's Nipples and also on the shoulder blades. So anyone who put that shirt on was in trouble by the 2 km mark. It makes a great outer garment for layering during night runs, not good as a base layer.

The week before the race I rest/taper - no long runs, short distance 3km max to keep the body limber.
Since most of the races I go to are early morning I adjust my sleep based on gun time.
I eat breakfast 2 hours before Gun Time so that it gets a chance to clear my stomach.
9am gun = 7am breakfast = 6am wakeup = 9pm Bed.

On race day my maximum warm up is a slow 500m before event. Enough to get the kinks out and check that the shoes aren't to tight/loose. The race should have a map indicating how many Aid stations they have, where they will be and what they will have for fuel at the stations Gu Gels, Honey stingers etc. Remember Nothing new - if you have never had a gel the middle of a race is not the place to learn it makes you nauseous.

Everyone has a different bathroom/potty schedule adjust yours at least the week before the event to match up to gun time. You should not have to treat your feet with anything.

OP, some great advice above. I'd echo the "Nothing New on Race Day" advice - especially when it comes to shoes/clothing. Nothing worse than creating a problem for yourself due to an ill fitting shoe or a material tag chafing you for 13.1 miles.

Regarding what to wear: Our rule of thumb is to dress as if the temperature was 20 degrees warmer than the expected air temp at race start. Better to be chilly at the start, than overheated once you are warmed up and running. You can wear heavier clothes during your pre race warm up, then strip down to racing outfit just before race start.

As far as day before/day of the race, @juliet3455 gave you a great outline to follow. I do just about the same thing.

Good luck! Look forward to reading your race report.