Track Meet[[One That Counts]] What to eat, how long before, stretches to prepare???

Question

Alright now our very last track meet is tomorrow, and this is the big one, the one that REALLY counts. I run 1600, do long-jump, && run 4x4.

I need to know, what to eat before the run, how long before I can be good with eating.. I have pretzels, and bananas... Umm.. certain foods???

Also, stretches right before the race?? Any good warm ups that will HELP right before I run?

I'm not exactly positive on how to fully & completely run the 1600.... I haven't figured it out yet.. I mean which laps do i get faster on & which do i set a pace.

Could you help me??? Thanks~!

Answer 1

ummmmmmmm....... i think that u could do "old fashoined stretches" like touching your toes..... as for the 1600, idk i would start off hard, but not a sprint! then give it all u got in the last 200 or 100....... the 4x4 wow!!!! um try to stay in your place dont lose any sprint most of it! they say the 400 is the hardest race because u cant sprint it and u cant jog it!

Answer 2

eat oranges

milkshakes

eggs

drink skim milk

stretch 20 minutes before and make sure you drink water when you get their

Answer 3

carbs are definately ur friend in this case, pasta and wheat bread. As for the 1600 have a good first lap and really concentrate on ur 3rd because that's usually where everybody loses focus, try picking it up a little in the 3rd lap so it can set u up for the last lap and try to run the last lap faster then ur previous ones, this is also known as a negative split.

Answer 4

My advice has always been this: On race day, don't give your body any major shocks.  Don't start a diet on a race day, don't get 2 hours more or less sleep.  just do as you normally would.  That way, you know you won't have any stomach aches, or any unusual foods in you to disrupt your performance.

I wouldn't eat within an hour of the race, unless its very small, like a few small pretzels.  If your race is on the later end of the meet, i'd recommend easy to digest foods, carbs, such as pretzels or a granola bar.

Be sure to be hydrated fully.  I wouldn't drink much within 20 minutes of the race, but i'd be sure to drink a good amount during the day, because dehydration will surely not help your race.

Just before the race, stretching may not help much.  If you're tight going into the race, you may loosen up during it, but then again you may not.  be sure you stretch before, a while before in fact, and that you're loose going in.  Just before a race, just be ready.  maybe 10 minutes before, do a few strides (elongated stride length, not a jog but at say 70%, comfortably quick as my coach says).

There are numerous race strategies for the 1600.  Going in, you should know what your pace is, and you should try to internalize it.  if not...you're not going to have as easy of a race.

I find its always good to go out a few seconds fast.  This means you'll have a few seconds to cover for your slower laps.  I usually go out between 3 and 5 seconds faster than my goal mile pace.  If this would leave me well behind the general pack, i try to stay competative and stick with them.  Next, second lap, the goal is to hit your pace.  This means finding your pace as you hit this lap, because its very important to be on pace here.  Your third lap will most likely be the slowest.  Its possibly the hardest lap.  You need to consciously decide to run this lap harder than you think you can, and be on pace.  It's very easy to lose a race here.  If you can, speed up halfway through the 3rd lap, just a touch.  Then, speed up at the beginning of the last lap, and the half lap left mark.  Finally, with only 100 to go, give it all you have left.  use your arms if your legs have no drive.  

One thing to realize, and this may seem counter-intuitive, is that overthinking a race won't help.  if you worry too much, and try to plan every second of a race, you won't do well.  if you feel like you need to kick at 600m left, but you feel good at 800 left, take a chance.  If you worry too much about pace, or sticking to plan, you won't do too well.

Hope this helps

~Abab

Answer 5

Eat: Carbs tonight...and carbs tomorrow. (ie: bread, rices, etc.)

BANANAS! Man they work wonders...like half a banana about 15-20 minutes before you race is great -- gives you the potassium, which = energy! :)

Drink: stay hydrated throughout the day...energy drinks such as Gatorade and Propel will do you good, but also drink lots of water.  Be careful of how much you drink before your races...because too much liquid before racing = cramps! :O

Warm-ups: Jog 2 laps around the track...do static stretching (ie: sitting on the ground and stretching out legs and arms -- stretch everything!) and dynamic stretching (moving while stretching, ie: skips, strides, carioce, lunges, arm hugs, etc.)

1600: Start out reasonably paced on your first lap...you want to get ahead of some people and keep it there...pace yourself 2 and 3 laps...gradually get faster on the 4...kick it in the last 100-150 meters or so.  

Good Luck! :D

Tell us how it goes in "additional details" !! :)

Answer 6

ok lets see i recomend eating bannanas and oranges but not within 2 hours of your race and 10 min before the race chew a piece of mint gum it helps you breath better.

if the 1600m is what you are consintrating on then go on a 10 min warm up 30min before the race.

also when running the mile pace yourself during the first 2 laps about 85%. and go 95% in the third lap so you can try and get ahead of everyone without killing yourself and then just give it your all on the last 300m or so.

p.s good luck 2morrow