No New is Good New This is not the time to eat, drink, wear or try anything you have not done in your previous racing or training.

Pacing Although there are lots of anecdotes about runners having personal bests for 5 miles on Hood to Coast legs, runners generally cannot run the event as if it were three 5 mile races. This was proven in 1989 when runners' times on the relay were compared to their projected race times assuming each effort could be run at an all out race pace. What was found was that average Hood to Coast paces were closer to 10-15 mile race paces than 5 mile race paces. In other words, runners were able to average about 95% of their predicted 5 mile race pace. From a physiological standpoint, the time between a runner's 5 mile legs is inadequate for complete recovery and restoration of energy stores. Studies have shown that complete restoration of muscle glycogen in runners' legs takes as long as 48 hours. What is recommended for pacing? Run the first 2 legs at 95% effort (15-25 sec/mile slower than your 5 mile race pace, or at 5-8 beats/min lower heart rate). Use whatever you have left on the last leg.

Warm-up/Cool-down To avoid injury and maximize performance, you should always warm up prior to running. This becomes even more important for the 2nd and 3rd leg when you may be stiff from previous runs and riding in your support vehicle. Allow yourself about 20 minutes to warm up. Start out very slowly walking then jogging for at least 10 minutes. Follow this with 5-10 short runs of 50 yards or so simulating your race pace. Jog 50-100 yards between each of these short runs. If you have the urge to stretch, you should do it at this point when you are well warmed up. Stretching may not be a good idea when you are fatigued (e.g., before the last leg). Additionally, it is extremely important to do a cool-down after each run to circulate the waste products out of your working muscles. These waste products are guaranteed to make you stiff and sore for your next leg if you jump immediately into your vehicle after your run. To cool down, have your vehicle pick you up a quarter to half mile down the road from the exchange. In this way, after the hand-off you can continue to jog and then walk before you are picked up. If anything feels sore or tight after your run, you should ice it immediately for 10-15 minutes. Make sure your vehicle carries ice, some zip lock bags, and ace bandages to hold ice bags in place on your legs. Between your runs, keep your legs warm and loose. Take advantage of stops to get out and walk around. This will help keep your legs loose. At night, you may want warm-ups or a sleeping bag to insure you are warm enough.

Replenishment Studies have shown that within the first two hours after running, your body will replenish energy stores at nearly twice the rate of restoration after 2 hours. You should concentrate on eating and drinking high glycemic index carbohydrates right after running. High glycemic index foods include things like breads, sweet fruits (raisins, grapes, oranges), and sugared drinks. Good replenishment would be to down a quart of Gatorade and 1 or 2 bagels immediately after your cool down. You should avoid eating or taking sugared drinks within 1 hour prior to running.

Fluids Because you will be doing lots of running, walking, and talking, and potentially exposed to warm weather conditions, you must get adequate fluids. Keep a water bottle with you at all times when you are not running so you can sip on it. If you don't have to urinate every exchange point or two you are not drinking enough. Remember that this fluid exchange helps flush waste products and speed recovery. Even moderate levels of dehydration have been shown to drastically degrade running performance.

Meals If you can fit in regular meals near your normal eating times, do it. You should eat right after you run a leg to provide the food time to settle. Avoid eating large quantities of protein or fat which will not digest well.

Clothing Remember that each time you run, you will soak your clothing with sweat. Be sure you bring clothing for all weather, and at least three changes of items you will run in. Bring warm-up clothes to wear while you are not running.