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Last-minute tips for success on race day

The goal is to be ready 14 days before a race.

That means being able to complete 80 percent to 90 percent of the race distance two weeks prior; for a marathon, that 90 percent attempt must occur about a month before the race to allow for recovery.

The final two weeks should be nothing but cool-down for race day. Running schedules need not be written in stone, but your schedule should reflect a 50 percent decrease in intensity.

For those final two weeks -- particularly before a marathon -- it's best to work backward from race day. You should always make room for a short workout the day before the race, but it's often advisable to skip at least one or even two workouts before that last one.

Doubling the stretching period after each workout in the last two weeks doesn't hurt, either.

At the dinner table, maintain the same eating regimen as during your prior training. Many runners attempt new dietary additions such as gels, protein drinks and high-carb meals; they fail to understand that the body doesn't appreciate such rapid change right before a race.

You should also curb alcohol consumption and limit your intake of foods heavy in oil, saturated fat and sugar.

Perhaps most important -- and often overlooked during typical training periods -- is sleep. Remember, the most important night's sleep is two nights before the event, not the night before.

But if you're ready, you'll have a blast. The adrenaline, the people, the camaraderie and the electricity of such events play a unique role in making these big races a memorable experience.

Christopher Prawdzik is a runner and freelance writer in Northern Virginia. E-mail him at runnerslifeccp@yahoo.com.