Tips to Make Race Day A Breeze

It’s race week! You’ve put in the miles, the distance and now you are resting up. You are ready! Here’s some of our last-minute advice for those who are running their first race and some good reminders for those who are running veterans.

Hydrate Yo Self

Starting on Friday-Make sure you are drinking plenty of water. Remember to consistently drink water throughout the day to avoid dehydration during the race. However, you don’t want to overdo it where you find yourself going to the bathroom every half hour. Find a happy medium and make sure your getting enough H2O for the race. Race day tip: Don’t drink a ton before the race. Drink enough to quench your thirst, but no more. You don’t want to be stuck in the restroom during the race.

Carb Up

The one time it’s encouraged for you to eat carbs! Eat them up! Start carbing up on Friday. This is the main fuel for your energy and it’s good to start eating two days out. Look for more starchy carbs. Enjoy a nice pasta meal without creamy sauces. Other good option are potatoes, rice, oatmeal, bread, waffles, etc. There are so many options for carbs that you don’t need to eat the same thing over the two days prior to the race.

Packet Pickup

Get your packet early that way you don’t have to sweat about it on race morning. Packet pickup begins Thursday at the Overland Park Garry Gribble’s Location. On Friday and Saturday, you can get your packet information and race bibs at the Lawrence Garry Gribble’s location. Everything in the store, excluding electronics will be 10% off. Come make sure you have all the gear you need for race day!

Rest Up

Do a final short run on Friday and call it good. Rest up as much as you can. It’s important to get good sleep the two nights before the race. Sometimes nerves can prevent us from getting good sleep the night before the race which is why we encourage you to get a good night sleep on Friday as well. On Saturday stay off your feet as much as possible. This would be a good day to watch Netflix or movies with the family. Anything that is relaxing and doesn’t involve a whole lot of walking or standing. You want your legs to be as fresh as possible once you cross the starting line.

Lay it Out

The night before double check the weather for the morning and pickup your clothes accordingly. If you’re unsure what to wear, check our previous post. Lay out your clothes, pin your bib number on, lay out your hydration device and nutrition and shoes. That way you can get up in the morning and don’t have to worry about if you have everything you need. You’re race ready!

Don’t Go Out too Fast

Our last important piece of advice is to make sure that once the race starts to not go out too fast. If you’re looking to make a certain time, find the pacer closest to the time you want or one that is 5 minutes after so that you can beat your time goal. Start off at a slower pace, then after a couple of miles speed up into your race pace. Trust us, you don’t want to go out too fast and then burn out before you make it to the finish line.

We’re looking forward to see you all at packet pickup and race day! Good luck! You got this!

From all of us at Garry Gribble’s,


Dressing for all the Conditions

One of the joys of running in Kansas is that you never know what the weather will be. It’s good to start being prepared now for all the different types of weather you encounter. According to the U.S. Climate Data, the average high for November is 54 degrees and the low is 33 degrees. Of course, it’s Kansas so it could be totally different. However, it’s usually beautiful weather for race day! (Knock on wood)

The 20-degree Rule

As the days start getting cooler it’s common for runners to make the mistake of overdressing to get adjusted to the new temperatures. The general rule for running is that you are going to get 20 degrees hotter than the actual temperature when you start running. If it is 45 degrees out according to the weather man or wherever you get your weather info, plan to wear something that would feel like it is 65 degrees out. We also need to account for wind chill, humidity and our personal differences like if you get hot or cold easier than others. Walkers will have to dress slightly warmer than this rule.

Hierarchy of Clothing:

55 degrees and up: When it is hot out, non-cotton shorts, and a t-shirt plus high tech running sock are the starting point. Moisture wicking materials are imperative. Never wear cotton! It will hold in the sweat or moisture, which commonly leads to blisters or chaffing.

40-50 degrees: This is usually the ideal temperature for runners. It’s cool at the start but perfect during the run. Dress in some items that you can shed just before the race begins. If you’re running the 5k or half marathon, we recommend a short sleeve shirt and shorts. It may seem cool, but you will quickly warm up after running for a while and will be glad you didn’t wear the long sleeves. Walkers can get away with long sleeve gear.

30-35 degrees: As the temperature makes its way down into the low 30’s it’s time to consider long sleeve tech shirt. You’ll also want to look at gloves and a beanie. If it is a windy morning look into investing in a nice shell jacket that is wind and water resistant. If you are easily cold during a run, it would be also a good time to consider capris or tights.

20-30 degrees: At this temperature we recommend wearing tights for the race. Although your legs are doing a majority of the work, the temperature is below freezing. You might also look at wearing a base layer under the long sleeve that will wick away the sweat and keep you feeling warmer. You might also consider wearing a balaclava to cover the rest of the face depending on your preference.

0-20 degrees: This is cold! A top of the line shell, base layer that wicks away moisture, tights, gloves, beanie and balaclava are all necessary. Then you might consider doubling up in some areas. This depends on the wind chill and personal preference.

Rain

If it does rain on race day, don’t let that stop you from hitting your goal! Find a light weight water proof jacket that will at least keep your upper body dry.  A hat would also be ideal to keep the rain from falling into your eyes during the race. Remember, cotton is not your friend and if it is raining it will make your run worse! Make sure you are wearing non-cotton materials everywhere, including socks. We have non-cotton socks that make a huge difference in running. They won’t cause blisters and will help keep your feet drier, even if is raining.

If you need help getting rid of the Funk:

Beth has some tips.

If you have any questions about running gear, come ask!

From all of us at Garry Gribble’s,


Rest and Recovery

We are less than three weeks away from race day! It’s time to rest up and keep yourself healthy. With proper rest and care you should be in great shape for November 5.

Entering Taper Mode

Your weekly mileage should be starting to decrease, or taper, to rest your muscles and the rest of your body. At this point you should have completed your last long run and need to cut back on your long run distance. Your shorter runs should also be winding down as we get closer to race day. Take it easy on your runs and don’t try to push for speed. Sometimes it can be challenging to back off, but make sure you do!

Quick Tips for Recovery

Now let’s focus on resting up. Obviously, getting enough sleep each night until race day is going to be important. Besides resting runners should consider icing, compression, elevation and massage. Icing your legs, knees or feet can help with inflammation, swelling and help treat injured muscles. Try to ice for 15 to 20 minutes.

Another way to recover is through compression. Compression can help with swelling and assist with muscle fatigue. The compression around the leg helps move the blood circulation toward the heart and giving fresher blood with nutrients and oxygen to help your legs recover quicker. You can use KT Tape or actual compression socks and sleeves. KT Tape needs to be wrapped tightly around the muscles that are feeling sore, but not so tight that it restricts movement. Compression socks and sleeves are a little easier. You just slip them on and wear them for an hour or longer. We have all of these items at Garry Gribbles.

Elevation is another easy option. Try putting a pillow under your legs while you sleep or while you’re watching tv or reading.  Just make sure your legs are higher than your heart so the blood will return to the heart quicker.

The last and most important technique for recovery is massage. Massage out your whole body, but focus on your hips down. You can do this with a foam roller, massage stick or a massage ball. It’s important to massage out your muscles to loosen the tight ones and treat your body before the race.  If a spot on your body feels pain during a massage, massage it out for 5 minutes until the pain stops. Start off with low pressure, then dig in deeper and move on. If it is excruciating pain then it’s time to see a professional. All you have to do is listen to your body.

Get excited for the race and rest up! If you have any questions about anything feel free to come in and ask!

From all of us at Garry Gribble’s,


Fuel Your Body

As the Kansas Half Marathon and 5k gets closer, we need to think about nutrition. It seems like a simple concept but every runner’s stomach is different. What might work for one runner, might not work for you. It’s important to figure out what your body needs before race day.

At Garry Gribble’s we have a ton of nutrition products for you to try out. We have gels, chews, jellybeans, bars and more. The main two nutrition products that will be available at the aid stations for the Kansas Half and 5k are Honey Stinger and GU, which we have at the store for you to try out before race day.

Sting or Bee Stung

Aid stations will have honey stinger waffles and chews for runners. Honey Stinger uses honey as their form of sugar so it’s natural. Beth explains more about each of the products in the following video:

GU for it!

We will have two different types of GU ready at aid stations. The first is GU Energy Gels, which packs energy-dense calories in a portable packet to help sustain energy demands during long activities, like a half marathon. The 100-calorie packet contains carbohydrates that you can absorb while diminishing stomach distress. The gel is also full of sodium, the primary electrolyte lost in sweat, aids in hydration by maintaining water balance.

We will also have GU Roctane Energy Gels at various aid stations. GU Roctane has more sodium and amino acids that reduce mental fatigue and decrease muscle damage than our original GU Energy Gel in addition to carbohydrates. It is also 100 calories. In short, GU Roctane are designed for those times when you’re going long or going at high-intensity.

Practice Makes Perfect

For 5k runners, you need to think about what you put in your body beforehand. Since you are running a shorter distance, you don’t need to worry about fueling throughout the race. On Saturday before the race it’s important to hydrate and carb up. You’ll also want to fuel your body no more than half an hour before the race begins. Most runners prefer something small so that way they don’t have much to try and digest while running. A bagel with peanut butter; a banana and an energy bar; or oatmeal with a cup of milk. We suggest a picky bar or a cliff bar. Make sure to try it out before the morning of the race.

For half marathoners, you are in the peak of long run training. This is the perfect time for you to learn about what nutrition is going to work best for your body. It’s important to remember that you need to fuel your body every 45 minutes to an hour so your body gets the calories it needs to keep moving. If you plan on doing a two-hour half marathon, you need to eat 45 minutes into your run and then an hour and a half in to help you finish strong.

Also remember to hydrate throughout the race. Aid stations will have water available throughout the race, or if you prefer to have your own we have plenty of hydration devices available. Just make sure to test it out before race day! Come down to the store if you have questions!

From all of us at Garry Gribble’s,


Good Things Come in Twos

Some things just go together.  Some things just make sense together.  Like peanut butter and jelly on a sandwich.  Like mac and cheese.  Like a burger and fries.

Finding a great shoe pairing when you’re training for a race can be just like those examples!

In the weeks of your training plan leading up to a race, it is a good idea to have a shoe that is specific for your training runs and a shoe that will be your race day shoe.  While you’re training, you will be putting a lot of miles on your shoes and you will want a shoe with extra cushioning to make your runs easier and more comfortable.  On race day, you’ll want to be as fast as possible!

Here are some shoe pairings that you might consider for your training plan:

Neutral Shoe Type by Brand

Brooks:
Train in:    Glycerin    Race in:  Ghost
Train in:    Ghost        Race in:  Launch

Saucony:
Train in:    Triumph    Race in:  Kinvara
Train in:     Ride 10        Race in:  Freedom

Asics:
Train in:  Nimbus        Race in:  Cumulus
Train in:  Cumulus        Race in:  Road Hawk

Adidas:
Train in:  Supernova        Race in:  Boston
Train in:  Energy Boost        Race in:  Ultra Boost

Nike:
Train in:  Vomero        Race in:  Pegasus

On:
Train in:  Cloud Flow        Race in: Cloud

Hoka:
Train in:  Bondi            Race in:  Clifton

Altra:
Train in:  Torin            Race in:  Escalante

Mix up your brands for a different match:

Train in:  New Balance Wave 880     Race in Mizuno Wave Rider

Train in:  Hoka Clifton            Race in:  Altra Intuition/Instinct

Train in:  Adidas Energy Boost        Race in:  Saucony Freedom

Train in:  Brooks Ghost        Race in:  Saucony Kinvara

 

Stability Shoe Type by brand

Asics
Train in:  Kayano        Race in:  GT 2000

Nike:
Train in:  Odyssey        Race in:  Structure

Adidas:
Train in:  Supernova ST        Race in:  Ultra Boost ST

Brooks:
Train in:  Adrenaline 17        Race in:  Ravenna

Mix up your brands for a different match:

Train in:  New Balance 860    Race in:  Mizuno Wave Inspire

Train in:  Saucony Guide:     Race in:  Nike Odyssey

Train in:  Altra Provision    Race in:  Saucony Guide

Train in:  Brooks Beast        Race in:  Hoka Arahi

You’ll use your training shoe for the majority of your training runs.  On the light run days where you are working on speed and are running a shorter distance, you’ll want to switch to your race day shoe that your body can acclimate itself to the feel of that shoe.  That way on race day, your body will think “Yes!  This is the shoe we wear when we’re going really fast!”

If you’re not sure which shoe type is best for you, just ask a Garry Gribble’s staff member to conduct a full fitting for your shoes.  We will watch you walk and/or run so that we can analyze your gait and match you with the correct shoe.  Trust us…the right shoes will make a huge difference!

From all of us at Garry Gribble’s,


It’s Time to Get Started!
Congratulations on signing up for the Kansas Half Marathon or 5k! You’ve done the easy part, so now what? It’s time to get training!

Over the next few weeks we will be going over some of the important information on what you need to know that will get you ready for race day. The first thing to do is to find the right training plan for you, whether this is your first race or you’re an advanced runner.

What we do:
Here at Garry Gribble’s, we educate and encourage you to achieve your best personal running experience. Our staff has a lot of knowledge with running. Some of us run trail, some of us race competitively and some of us are newer to the sport.  Whatever you need, whether it’s advice, questions about injuries, or running gear, we have you covered! We custom fit you to the right shoes that you need to help you cross the finish line. We really want you to succeed with your running adventures!

At Garry Gribble’s we have several training plans that fit you. For the 5k runners we have a beginning run/walk plan for those who are just starting to run or are getting back into it after a long time off. We also have a more challenging run/walk program for those that are looking for something a little more challenging. For those looking to make a new PR, we have a program for you.

For those looking to do the half marathon, we have training plans for you. Training plans generally cover numerous weeks up to your event.  You will have shorter distance days, long distances days and often times you will have workouts spent on speedwork and occasionally on hill repeats.  Some plans will also expect your rest days to be cross training days for activities like strength training, yoga, cycling and other possibilities.

Most of the time, a training plan will schedule your longest run a few weeks before your race.  For a half marathon, most programs will have your longest run at around 10-12 miles.  This may seem strange, but you can rely on your training to get you through the remaining miles at your race.

We have group runs on Tuesday nights at 6:30 p.m. throughout the entire year. Join us if you are ever free on a Tuesday night, come join our fun run. We have so many paces and all sorts of ages that EVERYONE is welcome! Sometimes we have shoe companies come in and let our runners test out the shoes on the run. Other times, we have themed nights like “Ugly Christmas Sweater Runs.”

If you have any questions about training or anything running related, please come see us at Garry Gribble’s! We have experts on hand to help you achieve your goal!

From all of us at Garry Gribble’s,