Only a few days until the race...
1) make sure that you pick up your race packet BEFORE Saturday that way you can check out all the goodies and have everything ready to go the morning of the race.  
2) arrive at the race BEFORE 7:20...the roads will close at 7:30 and there will probably be traffic, so plan to be early
3) if your child is also running in the kids run, register ahead of time...one less thing to think about Saturday morning
4) are you drinking your water and getting your rest?  Do it, it will pay off in the end
5) DO NOT wear anything that you have not run in before, save your race shirt for afterwards!
6) check out the course and decide if you are running off road or staying on the paved area

See you Saturday!  Best wishes for a great race!  Nicole

In the final days before the race:
- make sure you are getting enough rest...you may not sleep great Friday...so make sure you are getting plenty the next couple of nights
- HYDRATE!  It is hot out there and you need to make sure you are drinking your water!  Don't wait until Friday
- get your clothes for the race, washed and ready to go - only wear clothes that you have exercised in before...save the race shirt for afterwards
- eat your normal food, this is not the week to make major changes in your nutrition.  Eat what you normally eat before you would run 
- pick up for your running packet on Thursday or Friday - don't wait until Saturday morning
- plan to be at the race by 7

Have a great week!  I look forward to seeing everyone:)  Nicole 

Only a week left until the 4 the Wounded 5K.  If you are behind in your training, it is not the time to make up for it.  That is what leads to injuries.  Be satisfied with your training and be ready to have fun next weekend.  4 the Wounded 5K supports all skill levels...whether you are running for a personal best, running with your baby in the stroller or walking with your co workers.  This race is for everyone.  Plus there is a kids race afterwards...FUN!! 

This week focus on HYDRATION, getting your rest and eating well.  Your runs should be easy.  

Remember to plan to get the Research Park by 7:15.  The road WILL close at 7:30 am.   

You see a wide variety of running/walking attire throughout town.  Anything from cotton t-shirts and torn up shorts to the latest line of Nike attire.  So what is the right thing to wear?  

NO cotton!!!  It absorbs sweat like a towel and holds the moisture against your skin thus increasing your skin temperature and making it more difficult to cool yourself.  Wet cotton can also lead to chafing.  It is important to wear clothes that allow the sweat to evaporate.
  
Avoid dark colors - They absorb heat, while light colors reflect the sun's rays.

When looking for clothes (includes sports bras):
- select clothes with moisture wicking and quick drying
- light colors
- loose fitting will help your body breathe

Other things to think about:
- Cotton Hats or bandanna will hold the heat in, better choices would be a visor or a microfiber hat with ventilation
- Socks - you want to choose a synthetic blends like those made from polyester, acrylic, or CoolMax, which are best at wicking away moisture 

Proper Preparation Prevents Poor Performance!  

Invest in the correct clothes for your sport.  There are great deals at Target, Marshalls and TJMax.  Make sure that you wash your clothes BEFORE exercising in them and also that you do NOT dry them in the dryer.  It is best if you can lay them out on a drying rack, especially sports bras.  

Have a great week of running/walking, Nicole