Prelude to the Shape Run 2008

MBH says that I am more excited about the Shape Run than the ladies. This is true. For a variety of reasons.

First, 7 ladies from our LG are taking part, some in the 10 km race and some the 5 km. For a few, this would be the first attempt at a 10 km. Second, the ladies have been training hard for the past months. The Passion Run was the appetizer; the Shape Run will be the first course. Third, I am the unofficial coach! An honour undeserved whatsoever.

On Wed, I emailed to our lady runners some tips from a Runner's World article titled "RACE MISTAKES TO AVOID". I was asked to give some tips on nutritional and hydration for our champion ladies. So I did.

Saturday

Take it relatively easy. Forget about cramping in a 10 k run. If you really have to, jog or walk 3 k. Usually I just laze around.

Hydrate well over the whole day. Water is fine, but isotonic drinks are preferred for those running the 10k.

The night before a race is the time for loading up on carbs, not for attempting to make complicated dishes. Keep it simple and avoid adding fatty elements to your meal like cream or butter. Do not overeat, however, or it may affect your run on Sunday.

Get ready all your baju. Pin your bib on. Get ready all your running clothes, socks and shoes. Don't forget your cap/visor as it may get hot.

Pack your towel and other barang into a bag that your husband won't mind being seen with. :)

Sunday

Wake up early to clear your system.

Eat a light breakfast, but if you are used to no food before a run, then that's ok. Usually I need to eat about one hour before the race for the food to settle. Eat a carbo-rich breakfast such as bread or cereal. Avoid whole meal or wheat based cereal/bread as that would not be readily available for fuel during the race. Drink lots of water.

Usually it is a good idea to head to the ladies once you get to Raffles City. There should be portable toilets at the Esplanade/Padang, but the toilets in RC are cleaner and nicer.

Remember to drink at every water station. Half a cup at least. Slow down and walk if you have to. But do drink.

The other half cup can be discarded into the bin, or over your head if you feel hot. Note: This applies for water only!

Gel is not required for 5k, and usually not for 10k. Isotonic drinks contain carbo and nutrients such as sodium, so they'll suffice.

When crossing the finish line, don't fiddle with your watch or look downcast or exhausted. That'll be when the cameras will be clicking away. Simply smile and raise your arms to celebrate your successful completion!

After crossing the finish line, head to the water station and hydrate. Usually isotonic drinks and water are available. Continue walking for about 10 minutes to cool down. Stretch well after that and continue to drink.

Within the next 60 minutes, eat a good carbo and protein brunch to refuel. You richly deserve the treat. Then you will be as good as new and ready for the next race!

Last but not least, relax and enjoy the experience!