Festival of Races
July 11, 2009

Frequently Asked Questions

Q: What is the course like?
A: The course is mainly flat run along the shores and neighborhoods of Grand Traverse Bay. Throughout the race you have views of the of Lake Michigan, and in the last 1.25 you run the parade route of the National Cherry Festival on Front St., which is closed for the 11:00 parade.

Q: Do you use the chip?
A: Yes, both a starting and finishers mat.

Q: What time does the finish line close?
A. The finish line will close at approximately 10:00 a.m. Anyone finishing after this time may not receive an official finish time.

Q: The course isn't closed to traffic?
A: No, with the exception of the parade route, but due to the early start time traffic is very light for most of the race.

Q: Do you allow walkers in the Races?
A: We do not have a separate category for walkers in either of the Festival races, but walkers are welcome. All times are listed by age group only in the results. The finish line closes at 10:00 a.m., anyone finishing after then may not receive an official time.

Q: How many runners are in the race?
A: The Festival of Races is an annual tradition, with numbers reaching as high as 3000 for both the 5k and 15k together

Q: Are there spectators out on the course?
A: You can expect great support along the parade route, and from citizens offering their own water, music, etc.

Q: Can my friends and family meet me out on the course or ride along on a bike?
A: Friends and family CANNOT ride along with you. We want to limit all possible traffic on the course. Spectators should determine ahead of time where they will have access to the course. Our course marshals are given the authority to disqualify you if they determine if you are associated with a bike or car on the course.

Q: How do I get back to my car after I have finished the race?
A: Most runners walk or jog the race route back to their cars, however, we will have a shuttle from the Heritage Center at the finish line available to take you back to the parking area.

RACE ETIQUETTE

Adapted from Road Runners Club of America

Before the start

• Line up according to how fast you plan to run or walk. Slower runners and walkers should move to the back of the group.
• Pay attention to the pre-race instructions. What you hear will not only help guide you through the course but will also keep you safe. Examples are:
  • stay on the right side of the road
  • stay inside the traffic cones
• Watch the course marshals (they control traffic to make your race a safe experience) for which way to go at major intersections.
• Pin your race number on the front of your shirt. This is where it is most visible for race officials. It will also make it easier to pull the tag off at the end of the race.
• If you drop something just as the race starts, don't stop and pick it up. You'll endanger yourself and others. Trust that a race official will get it, or move to the side and wait until everyone has crossed the starting line and then retrieve it.

After the start

• Run or walk no more than two abreast. Other runners will want to get by you. If you are walking in a group, stay in the back of the pack.
• If you are stopping at an aid station, move all the way over to the table, grab water, and move away from the table so others may get water too. If you want to stop and drink, move to the side of the road, out of the way of other runners. If there's a trash receptacle, use it. If not, don't go too far with your cup. The race volunteers will be collecting the cups and will appreciate not having to go in an extended "litter patrol."
• If you need to must spit or blow your nose, move to the side of the road and do it there; same goes for throwing up. If nature calls, pull off the course and check for a port-a-potty or accessible rest room.
• Move to the side if someone behind you says, "Excuse me" or "Coming through." You are about to be passed and the person behind you is giving you a heads up. It's proper race etiquette to let that person through.
• If you need to tie your shoe, or stop for any reason, please move to the side of the road. People coming up behind you are still moving and if you stop in front of them, the scene is set for a collision.
• Feel free to shout words of encouragement to other runners. The other runners will appreciate your cheers.
• Pay attention to what is going on around you during the race. Just as in real life, expect the unexpected. Think bad drivers, low branches, and looming potholes.

Approaching the finish

• Follow the instructions of the race officials at the finish. You may be told to stay to the right or to the left.
• Most races don't allow your non registered friends and relatives to run with you in a race. If a friend is running the last few miles with you, and hasn't officially entered the race, tell your friend NOT to cross the finish line. He/she should move off the race course before the finish.
• Once you have crossed the finish line, don't stop. Keep moving to the end of the chute.
• Enjoy the post-race refreshments, but remember others want to enjoy the goodies too. Moderation is the key so there's food for the last people finishing the race. Be fair to the runners who have been patiently waiting in line.
• Don't forget to turn in your chip or the stub on your race bib. Chips cost $30 if you do not return them or lose them.

Pre Race Nutrition

If race nutrition isn't something you've ever thought of, NOW is a perfect time to start!

Those final 24 hours before the big race are always filled with nervous anticipation, especially if it's your first time toeing the line in a race.

A critical component to your final countdown to the gun should be- what do I eat? This is a very easy question but the only person who has the answer is you!

Not one menu is a perfect fit for all athletes, but there are some general rules that everyone can use as a guide during the final 24 hours leading into your race.

Hydration is rule #1:

Possibly the single biggest issue which could negatively impact your race is dehydration. A priority should be to start the race with your fluid reserves at full capacity. This is very easy to accomplish.

Don't over-consume. Only consume enough fluid so that your urine is very light to clear in color. Continuing to drink past this point could affect your electrolyte balance and negatively impact your sleep pattern. In addition, there's nothing worse than disruptive sleep and having to visit the bathroom every few hours the night before your big day!

Eating "Simple" is rule #2:

• Find your meal. There's no "one-size-fits-all" diet that works for every athlete, but one thing that holds true is to stick with a diet that your body can easily digest. As a general rule, in the 24 hours before your race, you want to avoid those foods that are slow to empty from your stomach. Foods that fall into this category include those that are high in fat, high in fiber or other high processed meals. Basically the more simple a meal, the better.

• Don't let your last meal do you in. Your last large meal should be finished at least 12 hours before your scheduled start. This means that if you have a scheduled start of 7 a.m. on Saturday, you should finish your last meal by 7 p.m. on Friday. This will ensure everything is fully digested before the race kicks off. This is not to say that there shouldn't still be significant calorie consumption between that last large meal and the start of your event, but the ratio of liquid vs. solid calories should be heavily weighted towards the liquid variety.

Morning Eating is rule #3:

Liquid versus solid calories - do you eat an energy bar or a smoothie? Do you drink your breakfast risking hunger or eat a hearty one and risk heartburn?

Liquid Meal? More and more athletes are leaning towards a liquid diet on race morning as the calories are much more easily digested and you are also typically aiding in hydration. Timing is also less critical with a liquid meal as it will empty from your stomach much quicker than a solid meal with similar nutrients.

Solid Meal? If you've determined through training that your system prefers and can tolerate solid foods before your event, be sure this meal is finished at least two hours before your start time. Again using our 7 a.m. start time, this would mean finishing your last bite should finish by 5 a.m. In those final two hours before your event, it's important that you keep your hydration capped, but you can back off 45 minutes until race time.

Perfecting your individual pre- and race-day plan can be complicated, but hopefully this will help get you going in the right direction. When your race day is over, make sure you keep a record of what you ate so you can refer to it in the future. If you had any digestive issues, you will want to make note and if everything went well thing went as planned, you want to make sure you can repeat that same recipe for your next event.