cart

Sports Backers Blog

2014 Ukrop's Monument Avenue 10k: What to Expect on Race Day

YMCA 10k Training Team Head Coach Dan Blankenship has advice on what you'll encounter at the 10k – and how to best prepare for the big day.


What to Expect on Race Day
2014 Ukrop's Monument Avenue 10k

DO NOW

  • Drive the course sometime between now and race day.  Scope out the area so you are familiar with it and look for places to park.  Eliminate the stress.

DO AT THE ANTHEM HEALTH AND FITNESS EXPO

  • Purchase Shuttle Bus Service (Optional): Don't want to deal with parking? Take a shuttle on race day! WINN Transportation will offer two separate shuttle pick-up locations: City Stadium and The Diamond. Anyone wishing to take advantage of the shuttle service on race day MUST purchase a ticket (wristband) at the Expo during packet pick up hours. A limited number of tickets are available on a first-come, first-served basis. The cost is $5 per person round trip. The shuttle will drop off at Adams and Canal Street (5 blocks from Monroe Park, site of the Post Race Festival). 

THE NIGHT BEFORE

  • Food: Eat some carbohydrates (but only a fist full like fruits, vegetables, breads, cereals and other grains, milk & milk products, food containing cakes, cookies & beverages).  Lay out everything you'll need, don't forget your Race Bib/Chip, pin race bib on shirt, and review the Night Before Checklist (below), hydrate, but don’t over-do it, rest and relax, and watch the weather report!
  • Night Before Check List:

    • Pin race bib on your race day shirt (we use the “B” tag so your race chip is built into your race bib)
    • Get your clear plastic bag ready (bags available at the Expo or on race day in Monroe Park, or bring your own) and attach bag tag if you plan to use the Amica Insurance Bag Check. You may want to include the following:

      • Body Glide
      • Running watch (fully charged)
      • Sunglasses
      • Money (a few dollars for emergency)
      • Pouch for Car Keys/Money
      • Change of Clothes (if needed)
  • Lay out clothes you are going to wear

o   Shirt
o   Socks
o   Underwear
o   Jacket (if weather permits)
o   Pants
o   Hat

  • Check the weather report
  • Lay out Car Keys! (You don’t want to be looking for them the morning of the race.)
  • Towel for Car
  • Bagel (1/2)
  • Bottled water (to sip on as you are driving to the race…sip only)
  • GO TO BED EARLY the night before:  Researchers have found that getting extra sleep over an extended period of time boosts speed and reaction time. If you can't manage eight to 10 hours per night this week, like experts recommend, try to catch a 20-minute nap during the day; even a quick shot of shut-eye can give your performance a boost.  I would highly recommend getting a good night’s sleep on Thursday since you might have trouble sleeping Friday night because of excitement of race day.

RACE DAY TIPS

  • Eat something but don’t try something new.
  • Check the weather again; don’t overdress.
  • Leave home early race day: there will be thousands of people heading to the 10k this weekend so leave early so that you can find parking – another tactic to avoid possible stress on race day.
  • Bike Valet: We will offer a FREE Bike Valet service. Instead of trying to find parking, ride your bike to the event. Bike Valet will be offered in front of the Landmark Theater on Laurel Street, adjacent to Monroe Park.  Bike Valet service will be available race day, March 29 from 7 a.m. to 1:30 p.m. for registered 10k participants.  Participants will be able to check their bike and a bag, using their detachable bag check tag on their bib number.
  • Amica Insurance Bag Check: If you want to check in personal items on race day, be sure to do so in Monroe Park at the Amica Insurance Bag Check. This is a safe place to leave your personal items. Just tear the tag off your bib and attach it to your clear plastic bag for easy identification upon pick up after the race (only clear plastic bags will be allowed; bags available at the Expo or in Monroe Park, or bring your own).
  • Port-A-Johns: There will be plenty of Port-A-Johns in Monroe Park and at the start of the race.  Don’t worry if the lines look long; they move pretty fast.
  • Pin your race bib to the front of your shirt, not the back. (Do this the night before.)
  • Warm Up before getting in your start wave Take the time to warm up and get your heart rate up before getting into your start wave.  You don’t want to start off cold.
  • Waves: start making your way to your wave about 20 minutes before the start.  Remember, you can always move back in your wave, but you cannot move up.  Security personnel will be there to control who gets in to the waves.
  • Stretch & try to relax in the waves.
  • Shoe laces: check your shoe laces before you enter your wave – double knot them if possible.
  • Start in the back of your Wave (especially for first timers):  The folks at the front of your wave usually start out too fast so stay close to the midpoint or back of the wave to avoid being forced to run faster than you intended.
  • Stay Calm: It may be crowded in the start waves but remain calm.  If the person in front of you is wearing a costume and you are running for time, you might want to move ahead of that person.  Remember to stay focused and don’t start doubting yourself.  You have trained hard and prepared for this.
  • You will be nervous: Recognize it is normal.
  • Waves will move up close to the start – They move every 2-3 minutes.
  • Start your Watch:   When you cross the starting line or timing mat.
  • Leave your EGO at home:   Most important to run your own race – it may take half mile or so for the crowds to thin out.  Don’t expect to get into a groove with the other runners. You may either go out too fast or too slow.  This is your race so treat it like a race.
  • Don’t start too fast:   Don’t go out faster than you have been running during training AND if you start slower than you have been training, don’t try to catch up too soon. You will have time to pick it up later so make sure you have something left at the end. Pace yourself; be patient. The biggest mistake that I see from new runners is starting out too fast in the first mile.  You will be excited and it is normal to be over enthusiastic.  Once you cross the start line, try to settle into your normal training pace, or run even slower.  You want to save your strength for the final mile kick.
  • Don’t zig-zag in and out if you are boxed in during the first half mile: Be patient.  You will soon find an opening as the crowd starts to thin out – then make your move, but not too fast.
  • Enjoy the bands, spirit groups, spectators, and many other things along the course.  Don’t miss all the fun.  This is a FUN race so enjoy the experience.
  • Walk breaks: If you take walk breaks, stay to one side of the road, preferably to your right.  Don’t stop suddenly. Remember, there are a lot of people behind you and you don’t want a collision.
  • Water stops: Watch for the crowds at the water stop.  People tend to “bunch up” at the front of the water stops so I suggest going to the end of the line for water or finding a gap where it makes sense to slow down to get water.  Remember to keep moving through the water stops.  Again, you don’t want to stop completely since there is probably someone behind you and you don’t want a collision.  Pick up your water or PowerAde and move over out of the way if you need to stop to drink.
  • Remember, there are 40,000+ people around you!  If you need to stop, tie your shoe, or you need to walk, move over to the right side of the road. 
  • Final Kick!  Save something for the end.  When you see the VCU RAMs logo on the street, it’s time to kick it in.  You are almost at the finish.
  • HAVE FUN!  Enjoy all the festivities of the day.   It does not matter if you set a personal record race day, be proud of what you accomplished. AND don’t forget to smile for the cameras as you approach the finish line.  Congratulations!

 

Leave a Reply