Walk: Mon. May 25 @ Loblaws

Think of all the kilometres we've logged, the places we've been, the weather we've, erm, enjoyed. Now, it's down to the wire. Just a few more klicks left. Monday is just 6K.

For various reasons, Bob, Jan and I will be away on Monday night. The plan is for Jan & I to walk at 7 am on Monday morning. Let me know if you'd like to join us.

Wherever you are, have a great walk.

Preparing for the Toronto Women's Half:

Race kits: Remember to send Dawn your race confirmation if you want her to pick up your kit.

Getting there: Other than the couple who have spoken to me directly, I haven't heard from anyone about car pooling. Please reply to this email if you want or can offer a ride.

Race tips: Here are some reminders about how to prepare for our big race:

Remember the Cardinal Rule: Nothing new on race day.
That means no new shirts, technical or otherwise, no new shoes, no new socks, no new food, no new routines, no new nothin'. The only things allowed to be new are: fun, friends you meet on the route and, of course, medals.

Nutrition:

• The week before the race, pay attention to what you eat. As early as Thursday, start avoiding foods that might upset a delicate constitution. This includes very spicy, fibrous or fatty foods. But you know your tummy best.
  
• The night before the race, stick to simple, wholesome complex carbs. Pasta is a traditional night-before meal. Don't eat too much roughage, such as salads or raw veggies, the night before as they might enforce an, ahem, unscheduled pit-stop en route.
• Drink plenty of water (but don't overdo it) and get the best possible night's sleep by cutting out caffeine or alcohol. Of course, the latter is entirely at your discretion!
• The day of the race, have your usual breakfast. Hopefully, it includes a good source of complex carbs as fuel. Drink a cup or so of water 1-2 hours before the race. Avoid caffeine, especially if you haven't been training with it, as it's a diuretic -- potential pit-stop problems, again.
• During the race stick to water at the aid stations, unless you know what Gatorade will do to your stomach. You will sweat, so regular hydration is a must as you walk. But, you don't want the discomfort of water sloshing around in your stomach (or that pit-stop thing to recur). So stick to a couple of small mouthfuls of water for every 20 minutes of your race. Bring your usual snack for mid-race refueling.
• On a hot day, take two cups of water at the water station: one for inside you, one for outside you, on your head or down your back to cool you down.
  
• After the race you'll need water, protein (for muscle rebuilding) and carbs (to refuel your muscles with glycogen). Your post-race ritual is your own. I, for instance, always need my personal juju: a banana. Wish I could develop a taste for untoasted bagels, as they seem to be abundant after most races.

Clothing & kit:

• Check for the weather and dress and kit up for it as you normally would. Remember though than anything excess has to be carried for 21.1K.
  
• Depending on the weather, a green garbage bag with holes cut for head and arms is a good windbreak for standing around at the race start, and easily discarded.
• Don't forget your camera!
• Put a few sheets of toilet paper in your pouch, wrapped in a baggie, just in case. (This is particularly advisable for hot-weather races.)
• Sunscreen or skin protection is essential -- but not a brand you haven't used before. Lip balm for lips, ditto.
  
• To prevent chafing or blisters, try BodyGlide over the next few walks: available from Running Room and other sports stores.
  

Pacing & race strategy:

• Set your own pace and walk your own race -- don't try to keep up with someone who is walking too fast or too slow for you. We'll all meet up at the end.
• It's good to have three goal times in mind: acceptable, realistic and optimistic. Set them at 15-minute intervals.
  
• Don't get caught up by the excitement of the start and set off too quickly. Give yourself a few kms to warm up, even in hot weather. Then continue at a comfortable pace that you can keep up for the first half of the race. It's probably close to the pace you do on Saturdays. In the next quarter, pick it up if you have more in you; then, in the last quarter, give it whatever you've got left. Imagine yourself checking off the miles/kms as you go.
  
• At the race finish, hold your head up, throw your shoulders back and smile for the camera.

Race time!

• Get up early to be sure you've done everything you have to do to feel fueled and comfortable. Do some walking around at home or some sun salutations; a glass of hot water can be, um, constitutional. Could I be more euphemistic?
  
• Get in that last-minute porta-potty stop at the race start, pose for the group shot, and have a great race!