{"id":3480,"date":"2019-07-17T11:14:27","date_gmt":"2019-07-17T16:14:27","guid":{"rendered":"http:\/\/www.new.usafit.com\/miamifit\/?p=3480"},"modified":"2019-10-10T14:52:04","modified_gmt":"2019-10-10T19:52:04","slug":"form-how-it-feels-is-important","status":"publish","type":"post","link":"https:\/\/www.usafit.com\/miamifit\/usa-fit\/form-how-it-feels-is-important\/","title":{"rendered":"Final Race Preparation Notes"},"content":{"rendered":"[vc_row][vc_column][vc_custom_heading text=\"Final Race Preparation Notes\" font_container=\"tag:h2|font_size:46px|text_align:left|color:%231e1e1e|line_height:2\" use_theme_fonts=\"yes\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_single_image image=\"3852\" img_size=\"full\" alignment=\"center\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<strong>Race Expo<\/strong><\/p>\n<ul>\n<li>Must go to pick up bib, packet, and shirt<\/li>\n<li>Don't sample NEW things that cause upset<\/li>\n<li>Don't spend lots of timing walking around, stay off your feet<\/li>\n<\/ul>\n<p><strong>Saturday<\/strong><\/p>\n<ul>\n<li>Stay off feet as much as possible, relax<\/li>\n<li>Stay hydrated - sip sip sip<\/li>\n<li>Bigger meal at lunch, simple carbs lite protein at dinner, not spicy<\/li>\n<li>Sleep but if you can't, don't sweat it<\/li>\n<\/ul>\n<p><strong>Checking in a bag<\/strong><\/p>\n<ul>\n<li>Disposable water bottle to sip at start<\/li>\n<li>Bar and\/or banana to have before start<\/li>\n<li>Flip Flops\/Sandal or shirt to change into<\/li>\n<li>Damp wash cloth in plastic baggy to wipe face etc after race<\/li>\n<li>No valuables in checked bag<\/li>\n<\/ul>\n<p><strong>Race Day BEFORE the race<\/strong><\/p>\n<ul>\n<li>Your usual routine!\u00a0 Nothing new<\/li>\n<li>Eat breakfast, if you can't stomach it, bring it along and try again<\/li>\n<li>Hydrate!<\/li>\n<li>Better to leave early and have time for lines at porta-potty and to turn in checked bag<\/li>\n<li>Meet EBF at indicated location before going into wave corrals<\/li>\n<\/ul>\n<p><strong>Etiquette<\/strong><\/p>\n<ul>\n<li>Aid stations - how to take the cup and drink- \u00a0make eye contact, point to the cup, take cup, squeeze cup together to drink easier, don\u2019t drop excess onto ground where others are running!<\/li>\n<li>Walk breaks - move to the side before slow\/stop<\/li>\n<\/ul>\n<p><strong>Race execution<\/strong><\/p>\n<ul>\n<li>Pacing is everything \u2013 control race day excitement, easy at first<\/li>\n<li>Avoid spiking heart rate on hills or pace \/ only one box of matches<\/li>\n<li>Stick to your plan!\u00a0 But\u2026<\/li>\n<li>Be prepared to alter your plan, especially in later miles<\/li>\n<li>Segmentation - 1 mile, half mile, quarter mile, that light pole<\/li>\n<li>FIX it now, not later<\/li>\n<\/ul>\n<p><strong>Mental<\/strong><\/p>\n<ul>\n<li>Enjoy the day - take it all in<\/li>\n<li>Know the reason you are doing this<\/li>\n<li>Have a mantra, or a word, a phrase<\/li>\n<li>\u201cThe Wall\u201d \u2013 walls have windows and doors, go through!\u00a0 It will pass!<\/li>\n<\/ul>\n<p><strong>Post Race<\/strong><\/p>\n<ul>\n<li>Get some fuel back in your system soon after crossing finish<\/li>\n<li>Protein, choc milk - start the recovery process<\/li>\n<li>Meet up with team if you want<\/li>\n<li>Enjoy your accomplishment!<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator color=\"custom\" accent_color=\"#105677\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_single_image image=\"2871\" img_size=\"full\" alignment=\"center\"][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_custom_heading text=\"Final Race Preparation Notes\" font_container=\"tag:h2|font_size:46px|text_align:left|color:%231e1e1e|line_height:2\" use_theme_fonts=\"yes\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_single_image image=\"3852\" img_size=\"full\" alignment=\"center\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Race Expo Must go to pick up bib, packet, and shirt Don't sample NEW things that cause upset Don't spend lots of timing walking around, stay off your feet Saturday Stay off feet as much as possible, relax Stay hydrated - sip sip sip Bigger meal at lunch, simple carbs lite&nbsp;<a href=\"https:\/\/www.usafit.com\/miamifit\/usa-fit\/form-how-it-feels-is-important\/\" class=\"read-more\">Continue Reading<\/a><\/p>\n","protected":false},"author":10,"featured_media":3852,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":""},"categories":[48,47,46],"tags":[],"jetpack_featured_media_url":"https:\/\/www.usafit.com\/miamifit\/wp-content\/uploads\/2019\/07\/Runnerwomanfeetrunningonroadcloseuponshoe.-770x531.png","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pcWRFN-U8","_links":{"self":[{"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/posts\/3480"}],"collection":[{"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/comments?post=3480"}],"version-history":[{"count":5,"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/posts\/3480\/revisions"}],"predecessor-version":[{"id":3866,"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/posts\/3480\/revisions\/3866"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/media\/3852"}],"wp:attachment":[{"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/media?parent=3480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/categories?post=3480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.usafit.com\/miamifit\/wp-json\/wp\/v2\/tags?post=3480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}