Angela took a few minutes away from last minute race preparations to give FNF members a snapshot of some unique race features. You may not realize that by running the 2010 ING Bay to Breakers, you might be able to….

Run alongside some of the world’s best…

AF: We’ve got an awesome field, a really spectacular race particularly on the women’s side, featuring many world class athletes from around the globe.  Emily Chebet is the reigning World Cross Country Champion, and Lineth Chepkurui ran 30:45 on the roads for 10k last year, the world’s #9 all-time performance.  On the men’s side, Sammy Kitwara returns to defend his crown and improve on his world record.

Experience all that the race is known for, but also get to watch….

AF: The possibility that a woman can win the race with an equalizer in place. For most of the people in back, they don’t know what is going on in front, but it is a thrilling thing to see a woman win, as happened a couple years ago [Edna Kiplagat, 2007].  The women will start 4 minutes and 51 seconds ahead of the top men, which ideally will create an exciting stretch run to crown one victor.

Benefit from some new race features…..

AF: Our corral system continues from last year, and we are getting more runners back to the race based on the changes instituted then. We will have more activity in the finish area, including t-shirt distribution.

Join a community or even be part of a Guiness World Record…..

AF: In our first year of setting up a group, we have over 7000 fans on facebook, mostly people who are going to go out and actually run the race. We also just worked out a deal with LinkedIn, a push for world’s largest centipede…anyone who is on LinkedIn can take part. We also have been excited to add Focus-N-Fly.

Look forward to the 100^th year in 2011….

AF: One of the things we want to do is bring out some past champions. I’d like to have some races within the race – come up with some new fun things for the runners, and have a big post-race celebration.

Focus-N-Fly will be organizing group training runs during this spring’s lead up to the ING Bay to Breakers 12K on Sunday May 16th.  These runs will depart on Saturdays at 8am from the Hyatt Embarcadero Center, and include routes along the San Francisco waterfront.

All FNF members welcome, regardless of whether this race is on your schedule.  Come join in!

This month, we touch on a question that comes up over and over with brand new and experienced runners alike.

Form Tip:  Arms

Q:  What should I do with my arms when I run?

Everybody’s been there: sleepless on the night before a big race.

Countless articles and anecdotal stories have been shared on this topic. Certainly, Focus-N-Fly’ers probably have an entire wing to add to the library. However, it takes a little bit of time to become comfortable and game plan your race “eve” strategies. When you do this game planning, here are some key pieces of info to keep in mind:

What would happen if you ran the same pace over the same distance every day you went out to run?  Many people do it, and you may have even been that person yourself at one time.

You may have also wondered why your Focus-N-Fly plan has workouts at various paces and distances on your way to your goal race. With this month's Personal Best, we wanted to take a few moments to explain a few objectives to changing pace within workouts and/or running intervals.

A:  Make sure you are leaving for your runs with a full tank - hydrated, and with 100-200 calories at least in the hour or two before you start.  Plan for and consume 4-8 oz of electrolyte replacement beverage every 2-3 miles (25-30 mins.) for long runs beyond an hour.  And, most importantly, replenish with carbohydrates as soon as possible after your run = 15-30 minutes max.  A banana, apple, orange, peanut butter sandwich, or energy bar with primarily carbs and some protein included are great choices to save in your car or keep ready at home for your return.  We know that in a depleted state your body will grab carbohydrates and convert them to working glycogen quickly.  So the post-run quick meal (100-200 kcal) within 30 minutes is key.  Miss this window and you'll be playing catch up the rest of the day!

Q:  What should I eat the night before a race?

A:  You should eat familiar foods at a normal dining hour.  The day before a race, incorporate plenty of carbs, but do not stuff yourself with two pounds of pasta.  Eat a moderate amount of a well balanced meal (pasta, chicken breast or bolognese sauce, salad, roll is one example) at dinner, and sip both water and sports drink throughout the day.  Steer clear of alcohol.

One mistake a lot of people at destination races make is to set out from the hotel for dinner at 7, head to a casual dining restaurant which is busy on weekends, wait 45 minutes or an hour for a table, and all of a sudden, start dinner at 9pm when the alarm clock is set for 5am.  Plan ahead and give your body time to assimilate the food and get ready to sleep! You and the line of people behind you at the porta-potties will be grateful.

Q:  How much should I drink during a marathon or half marathon?

A:  First of all, we recommend taking a drink to the start line and consuming 4-8 oz right before the gun goes off.  This is your first water stop.    Plan to consume 6-8 ounces of fluid every 2-3 miles or 25-30 minutes.  For bigger races with aid stations every mile or two, one good rule of thumb is to just take fluid every time (so you don't have to think about it).  A good strategy is to alternate sports drink and water.  Pinch the top between your thumb and fingers, and you can nurse it for a few more yards.  Most importantly, do not wait to consume fluids until you are "thirsty".  At that point, you are already playing catch-up.  Drink early, and when in doubt, choose the electrolyte replacement drink over water - then you'll get both the minerals and the H2O necessary for hydration.

Q: Everybody says I should try this (bar/ gel).  How do I know if it is right for me?

A:  Practice!  Your initial long runs serve as trial and error nutrition workouts.  Once you find your comfort zone with a particular drink, gel or bar include consumption in your longer and more rigorous workouts. Nutrition-wise, nothing you do on race day should be brand new territory.  We recommend consuming a gel packet (always with fluid) or similar amount of carbs through another source such as a banana every 45-60 minutes during a marathon or half marathon, which means you should also be doing this on your Big Kahuna long runs.  Keep in mind if you are following the earlier recommendation of energy drinks every 25-30 minutes you may not need the additional gel/bar/banana replacement.  Many utilize a combination of drinks, gels and food to provide quick available carbs within the race.  Everyone's body is different - make your refueling plan during workouts as deliberate as the other parts of your race preparation and you'll have one less unknown to worry about!

Kick is a term used to describe an emphatic finish.  The final sprint is one way to talk about it, but many times, a kick can include a push that more closely resembles a tsunami rather than a crashing wave.

Whether you are running a one mile race or a marathon, sometimes a kick can help leave you with the definitive and lasting positive memory of a race that may not even have gone well otherwise.  So, what are some key things to remember as you prepare to unleash yours next weekend?