Today I'm running my first race of 2011, a 10-mile trail race, part of the Bridle Trails Winter Trail Running Festival. Because it has an afternoon start of 3pm, I figured I'd use my morning to go over some of the preparation I normally do before most races. Got additional tips or suggestions? Add a comment below.

Course Research

Even if I've run the race or course before, I make it a practice to review the elevation profile and course description before a race. A little visualization of how you'll manage the course, goes a long way. While valuable for a road race, this information is particularly essential for any trail running, triathlon or adventure race so you know important details about transitions, landmarks and terrain. These details are often included on the race's website or in the race director's pre-race email. Read up and bring a printed copy to re-review just before the start.

Review elevation profile
Bring print of course director's email

Clothing

The last thing you want to do before a race is to arrive at the start line with too little or too much clothing or the wrong gear. Gloveless hands can make your cyclocross race a excruciating experience on a cold and wet day. I quick look at the local weather and packing for the unexpected is important even if the sky looks clear.

My father gave me a great piece of advice he learned during his marathon days: Dress like it was 30° degrees warmer. This is because that's what it will likely feel like when you get into your stride.

While the sun looks bright in the sky today, the thermometer reads a chilly 38° I'm making sure I bring an extra thermal layer. Experience helps with this this type of planning. I know I tend to run a little hotter than most runners. While my girlfriend is bringing running tights, I'll still be wearing Zoot 6'' running shorts with compression underwear built in. As soon as I start running my legs will warm up to the right temperature. For my top I'll pack a fleece for before the race and will pull it off at the start.

During the race I'll run with Nike synthetic running gloves, two long sleeve technical Brooks shirts and a Nike running cap. While not waterproof, the two layers on my top will provide enough insulation against the cold (once I start running) and won't weigh me down like a jacket would. On my feet I'll be wearing a pair of size 12 Brooks Cascadia 5 trail shoes.

Running cap
Light gloves (for short, low elevation races)
Two running long-sleeve shirts
Double-layer 6'' shorts (with compression underwear)
Wicking socks
Fleece top for before the race
Change of clothes for after the race

Gear

On longer runs or races and depending on the course (out and back vs. point to point), I may bring a hand-held bottle or a Nathan Hydration Vest. Because today I'll only be running a 5.2 mile course twice, I'll go without a bottle and will rely on the aid stations for water and maybe a energy goo.

On my wrist I'll wear my Garmin 310xt GPS watch. It will give me distance, pace, and timing information during the race. Data isn't for everyone, but I've found that it helps to keep me informed when and how hard I can push myself during the race.

I will also bring along a point-and-shoot camera for snapping photos before an after the race. These events--from a 30,000+ marathon to an intimate trail race-- are always amazing spectacles worthy of a photo.

Nathan Hydration Vest
Nathan Hand-Held
Digital Camera

Breakfast

My pre-race meal usually includes coffee (ok, ALWAYS includes), orange juice, a smoothie made with protein mix, milk, berries and yogurt and maybe some oatmeal or toast with spreadable cheese. I make sure I have this at least two hours before race time so my body can process it before I toe the start.

Oatmeal
Smoothie
Coffee
Toast

Music

While I almost never compete with an MP3 player, having tunes for the drive to the race or for just before you head to the start can be a great motivator. No matter if you're inclined towards Journey or Lil Wayne, beats can get you in the mood to perform.

Headphones
Ipod Shuffle

Other

What am I talking about here? Well, going to the bathroom. As far as race prep goes, this is one of the most important, particularly for early morning events. Make sure you hit the john at least twice before the race. Don't count on having time or access to the toilet at the start or during the competition. Outside of forgetting your shoes before a race (or bike for a cycling event), this is probably the next most important thing to keep in mind.

Toilet paper (just in case the porta-potty is out)
Hand sanitizer bottle

I have been a little sloppy at providing follow-ups on some of the races I've written about over the past few months, so in this post I'll be wrapping up loose ends. I've also tossed in some tips that I learned along the way. I hope you enjoy!

Run Across America

Summary: As I mentioned in a previous post, John Wallace, a Seattle-based runner (who's run every day since 1989!) was attempting to beat the trans-continental running record by running 64.5 miles a day for 45 days (from LA City Hall to NYC City Hall)! He's an amazing athlete, but weather and other challenges snatched the goal from him. After running 421 miles in 10 days, John's body just wouldn't cooperate. Because he was falling off schedule, John ended his bid for the record and returned to his wife and son. Even if he didn't take the record, he is a champ. Cheers to John's attempt!
Tip: This wasn't my run, so I don't know if it's right for me to add a tip here. But if I may, I'd say, dream big! John's dreams are huge and he's a great model for all of us. If you're training for your first 5k, dream of the day when you'll finish your first marathon!

Carkeek 12 Hour Race

Summary: Wow. What a hard race. If you don't recall, this race was held the day before Halloween and the weather in Seattle was utterly terrible. We had about two hours of clouds, then ten hours of sheets of rain. The race began at 6am and runners, including myself, looped the 1.9 mile course over and over until they a)quit or b)met the 6pm finish time. Well, while I had promised myself I wouldn't quit, the hills and cold weather had the best of me and after 10 1/4 hours, I dropped out of the race with 51 miles under my belt (and ended up capturing third place). This was my first 12 hour race and it gave me a new respect for those who attempt these insane time-based events.
Tip: Have friends visit you strategically throughout the day of your time-based running event (or longer endurance run). The loops can make you loopy, but seeing a friendly face can really lift your spirits.

Philadelphia Marathon

Summary: Are all the races in Philadelphia this amazing? I ran this race last year and had perfect 60° weather with a brilliant sun shining overhead. This year--same amazing weather and wonderful cheering crowds. While I didn't train much before the November 21 race, I went into with a lot of races under my best for the year and felt pretty strong. After kissing my girlfriend goodbye (as she started in a wave towards the rear), I began cutting through the pack of 23,000+ runners. The temperature was just right and I felt strong for the first half of the race. Near mile 21 though, I started to slow down. Nothing hurt, I just couldn't maintain a Boston Marathon-qualifying time and had to slow my pace. I crossed the finish line at 3 hours 31 minutes! A personal best for me and I'm sure if I do more road running I can slice off another 20 minutes and qualify for Boston.
Tip: On race day, wake up as early as you can. Go to the bathroom twice before you head down to the start. You'll feel lighter on your toes and won't have to stop at any porta-potties.

In total, I competed in ten races in 2010 totaling 288 miles!

Do you have a race highlight or tip to share? Add a comment below.