Chafing

Especially in warmer weather, chafing is common when logging longer mileage. Trust us, you want to take necessary precautions to avoid this. Chafing most commonly occurs in areas that rub against each other, or are sensitive and come into contact with your clothing. Here are the big ones:

Nipples: Rarely an issue for women, men will experience chafing of the nipples very often, resulting in bleeding and discomfort. It is a good idea to cover them with band-aids, “nip guards,” or an anti-chafing cream. Fleet Feet in Brentwood has these items available.

Thighs: Especially problematic for women, this is an area that can easily suffer from friction build-up. It is wise to using a glide product, also available at Fleet Feet or other sports stores.

Toes: Blisters are more common when the temperature rises. Rub Vaseline or GLIDE all over your feet and in between your toes before putting your socks on. This keeps everything moving freely, avoiding painful blisters

Groin area: Again, anything that rubs together is a potential problem area. We suggest that you use Desitin or other diaper cream.

Toenails

Make sure your toenails are trimmed on race day. Otherwise, you may experience blisters, painful pressure, or even the loss of a toenail.

Hydration

It is critical to hydrate ahead of time when running or walking long distances. It is even more important when the temperature rises. You can’t start soon enough. Try to drink water all day long beginning today. Avoid all soft drinks, teas, and alcoholic beverages that act as a diuretic or have sodium as an ingredient. See the Race Day Checklist for details.

Toilet paper

Most Porta Johns on the course will run out of toilet paper at some point during the morning on race day. Put enough toilet paper for a couple bathroom stops in your Fuel Belt (we suggest you put this in a small ziploc bag, as your sweat will likely make your Fuel Belt moist), or other carrying device.

Sunscreen

It looks like it’s going to be a sunny day. Make sure to wear sunscreen that is intended for heavy sweating since you don’t want it running into your eyes and you won’t be able to reapply.

Parking Plan

We cannot say this enough—get a parking plan early and leave even earlier! It may take you over an hour to get to LP field from Franklin or Brentwood, and the same amount of time to ride the shuttle to the start. There are 36,000 people running in the Country Music Marathon and almost all of them will park at LP Field. Please consult the CMM parking and shuttle sheet for more information.

If you’re coming up short on your fund-raising, a great way to meet your goal is to make a personal contribution to New Hope Academy under your name. All contributions are 100% tax deductible. There are two ways you can make your donation.

1.) Make a contribution direction to your FirstGiving fund-raising page

2.) Write a check to New Hope Academy. Simply put your name and “Powered by Hope” in the memo line and mail to: New Hope Academy, 1820 Downs Blvd., Franklin, TN 37064

THE DAY BEFORE

• Drink 4 to 6 ounces of water every hour.
• Eat small carbohydrate snacks constantly.
• Mentally rehearse your race strategy, feeling good, overcoming challenges, recovering.
• Relax with friends or family.

THE NIGHT BEFORE

• Drink 4 to 6 ounces of water every hour.
• Eat light carbohydrate snacks like energy bars.
• Go over the procedure, route, etc. for getting to the start line.
• Do a very relaxed mental rehearsal of the event, concentrating on the positive.
• Lay out your race day clothes, shoes, etc.
• Pack your race day gear bag.

GEAR BAG SHOULD CONTAIN

• Race number and pins
• Timing chip
• Fuel belt or other water bottle carrier filled with either water or electrolyte fluid
• Water to drink while waiting for race to start
• Sports Jelly Beans/Gu/Gels etc. – for use during the race and according to what has worked for you during your long training runs. Don’t try anything new Race Day
• Garbage bag as a ground cover while your resting at the race site prior to start

“RACE MORNING LIST”

• Drink 4 to 6 ounces of water every 30 minutes until you hear “sloshing”.  Cut off fluid intake according to what has worked before your long training runs.
• Eat – according to the schedule which has worked for you before your long training runs.
• Bring your bag, car keys, etc.
• Leave at least 30 minutes before you think you’ll need to leave…in case of unexpected traffic.
• If at the race site early, stay off your feet as much as possible.
• Jog or walk for 3 to 5 minutes (very slowly) just before lining up.
• Keep the legs moving, in place if necessary as you stand waiting for the actual race start.
• Joke around; enjoy the energy and personalities of the folks nearby.
• Go out slowly, if it’s hot, go out even slower!
• If you feel warm, pour water over your head at each water stop.
• When tired, shorten your stride and you may want to take more frequent walk breaks.

IMMEDIATELY AFTERWARD

• Grab water and carbohydrate food(s).
• Walk, eat and drink for at least a mile.

RECOVERY

• If possible immerse your legs in a cold bath, as soon after the finish as possible.
• Within 30 minutes, eat around 200 calories of 80% carb/20% protein.
• Walk for 30 to 60 minutes later in the day.
• Drink 4 to 6 ounces of water or electrolyte fluid (at least) every hour.
• Walk for 30 to 60 minutes on Sunday.
• Eat snacks continuously for the rest of the day.

From Jeff Galloway. Used with permission.

Tobymac has created things planned for his fans traveling from all across the country to run with Powered by Hope this Saturday at the Country Music Marathon and 1/2. Keep going with that fund-raising. Your efforts will be rewarded!