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CORNERSTONE ON DEMAND
CLOUDRACERS!!!
Adventures on the Road: Your Journey to the Marathon!
Have Fun!
SOME LIKE IT HOT!
Hot Weather Tips
Wear hat, sunblock (but not on forehead), sunglasses, bandana
Drench hat, bandana, shirt in water/ice at aid stations
Ice/water on pulse points (back of
neck, elbows and knees)
Take salt tablets if needed
(available at medical stations or
carry with you)
Bodyglide on feet (do NOT put
bandaids on feet)
• Adjust your pace!
PLANNING- NUTRITION/HYDRATION
RACE DAY BREAKFAST Plan what you will eat and have it ready the night before You may be awake more hours than usual
HYDRATE ALL WEEK Drink plenty of water and sports drinks Stop drinking 30 min-1 hour before race
NOTHING NEW Don’t eat all the freebies at the Expo! Eat normal amount this week Eat same foods you’ve eaten during training
PLANNING- CLOTHES AND GEAR
Your body will feel 15 degrees warmer than air temperature. Weather will be 88/64 and partly cloudy
Disposable Clothes Buy at thrift store or use any old clothes
Especially gloves and hat (buy at 99 cents or hardware store)
Can keep on until you’re warmed up and then dispose
Remember Accessories Body glide, nip guards, sunblock, sunglasses, hat etc.
RUNNING/WALKING MAN/WOMAN
Set out your “Running/Walking Man/Woman”
Include underclothes
Attach race number
Put Gu/Gel/Shots etc. in pockets
Accessories
Body glide/Nip guards
Sunglasses/Hat/Sunblock
Hydration bottle/belt
PLANNING- SPECTATORS/ RUNNING PARTNERS
Plan a race strategy with your running partners
Will you stay together for the entire race?
Plan ahead for your friends and family
Where will they see you? Check
website for road closures.
Which side of the street will you be on?
Will you carry your phone?
Where will you meet after the race?
RACE DAY
You probably won’t sleep much the night before Rest and relax this week.
Don’t eat or drink anything new You may need slightly more breakfast
than usual if you’re awake for more hours.
Port-o-Potties are your friend! Get in line as soon as you arrive
at the start.
Go, then get back in line and go again!
Port-o-Potties at every mile after each
water stop.
THE RACE
Follow your race plan DO NOT GO OUT TOO FAST! Position yourself near the pace leader.
Wear your disposable clothes as long as possible Throw them off whenever you warm up.
Aid Stations: Water and Gatorade every mile. Clif Shot Energy Gels at miles 12 and 19. Don’t need to actually stop or walk. Can grab cup, squeeze to make a
spout and pour into your mouth. Don’t need to drink at every station. Drench hat in water, pour water over your head and on your
pulse points.
LAST MINUTE DETAILS
BAG CHECK:
Check a bag at the start and it will be transported to the finish.
Must use clear bag given to you at the Expo.
Can give us a bag with clean clothes to bring to the after party at Makai.
CSOD BUS DEPARTS: 5am (Full /1st Half Marathon)
7am (2cd Half Marathon)
You are prepared!
You are ready!!
YOU ARE UNSTOPPABLE!!!
