If all season you having been pro-active and practiced your race-day nutrition plan, this will be a refresher course.

• Pre-race meal is to top off your glycogen stores, breaking the fast. Eat what is familiar and will sit well in the stomach. Try to do this 2-4 hours before race start.

• Rehydrate the body from an overnight dry spell, you are waking up at least 30% dehydrated. 2-4 hours before the race consume 16-20 ounces of fluids. Consume 8-10 ounces of fluids 15-20 minutes before the gun goes off. Choose fluids that you enjoy, so you are more likely to drink.

• Anticipate the weather – heat, humidity, wind, etc. Plan your race nutrition & supplementation accordingly.

• Manage your stress – just roll with what comes your way. This will minimize the chances of experiencing GI disturbances.

Tune into AM 670 this Saturday morning for Sports Talk Radio, between 7-8 a.m, for more nutrition & other marathon tips.