I'm pretty much with the others. Pre-HM I taper for a couple of weeks. I do try to make sure I'm well hydrated the day before the HM, and I do take on the road nutrition, Gu or Gel, or Shot Blox, that I use at about mile 8. I try to make dinner the night before "not too heavy" but carb-laden.
You might need more on the road nutrition, since you are a faster runner than I, probably using more calories.
You'll find what works for you... some of what I do, I found out "accidentally".
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Maintaining with 122 marked as "goal" since October 2010 Current center weight for maintenance 120
For anything up to half-marathon I have not found the need to eat anything different. I will put an electrolyte tablet in my water (nuun brand) and they help. I also eat something a little more salty (sea salt that has minerals) on the morning of the race to keep my body from dumping potassium or too much water. For a half marathon I taper the last two weeks, mostly the last two weeks, with only a few miles two days before the race. Below that I don't worry too much and go by what feels good. Birgit
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It really depends upon the length of the race. For a 5K, I don't really do anything different than any other day except if it is VERY hot and then I try to hydrate more. For a 10K, I'll add a few more carbs at breakfast, 2 hours or so before the race. For distance races (half-marathon), I up my carbs for the two to three days prior and on race morning and extra hydration. I don't try to eat too much extra that morning since it really won't process through in time to be used for energy for the race, but I DO take a gel just before the start and then another gel every 45 mins or so of running time. So far as movement or fitness the day before, I do some extra GENTLE stretching and a good walk - for a couple to few miles.
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