Oh my gosh it’s fall! Here come the cozy sweaters, hoodies, tall boots, caramel apples and pumpkin spice lattes. Oh, and of course, fall races and events. After a summer of sweating and training extra hard (and for some of you runners, your longest miles to date) it’s time to start thinking about how you want to spend the “off” season. If you’re running a marathon this fall you’re probably still at the peak of your training schedule, but it’s not too soon to think about what you might want to sign up for once the leaves turn and the cold weather running tights start to emerge from the closet.

When I think about fall races I think about 5Ks, Turkey Trots and other “fun” runs. It’s time to step back and reward yourself after a summer of hard training in pursuit of a PR or a new distance goal. Anyway, I thought I’d take a look around and compile a list of upcoming races to help you guys as you try to fill out your fall schedules. Many of these are races I’ve done myself and others are events I’ve heard good things about. If any of you have other recommendations for other events taking place in the Milwaukee area, let us know in the comments!

Photo by VanCityAllie

TosaFest 5K Saturday, September 10th. (This weekend!)

Briggs & Als Run/Walk Saturday, September 17th. 8K run/3 or 5 mile walk to benefit Children’s Hospital of Wisconsin.

Fox Cities Marathon Sunday, September 18th (Did you know there’s also a 5K and a marathon relay as well? Well now you do.)

Free to Breathe 5K Run/Walk Saturday, October 8th. Lakefront 5K or 2 mile walk in support of lung cancer research and awareness.

Panther Prowl 5K Run/Walk Sunday, October 9th – Run through the UWM campus and Lake Park in support of the UWM Alumni Association programs and student scholarships

Lake Country Mud Run Saturday, October 22nd. 8K. Mud. Costumes. What else could you ask for?

Lakefront Discovery Run Saturday, October 29th. A great middle distance race (15K) that always has a rockin’ t-shirt. Also: prizes for costumes this year!

Tyranena Beer Run Saturday, November 5th. Choose between a 1/6 barrel run (4.4 miles) or a 1/2 barrel (13.1 miles). A lovely, scenic route in Lake Mills, WI.

Badgerland Striders Prediction Run Sunday, November 6th. No watches or Garmins allowed. No mile markers. Predict your finishing time close enough and you’ll take home a turkey! 15K or 2 mile run.

Whoa. I’ve just barely reached the Turkey Trots. I’ll save those for another post. But this should be good start, right? Also, Running in the USA is a fantastic resource if you’re looking for even more options than the ones listed above.

What is your fall “must-do” race?

Have you been wanting to meet up with the Fit Milwaukee crowd but been intimidated by all those miles we run? Well, join us this Sunday morning for a leisurely stroll along the lakefront. We’ll be meeting at 10am at the Lake Park Bistro parking lot and heading out for a 3 to 4 mile loop down Lake Drive and back. No running! We’re hoping to find a group of walkers that want to meet regularly so we’ll talk more about future locations and times while we’re walking. You can either RSVP here or just go ahead and show up Sunday morning. All are welcome!

*Photo by AJBombers.

Before the race:

1. Pee. Trust me on this.
2. Drink lots of water all week long, especially the day before and morning of the race. This is why #1 is important.
3. Don’t drink four margaritas 18 hours pre-race, even if you tell yourself it’s okay because you’re getting top-shelf margaritas on the rocks with extra lime and salt on the rim. Margarita salt is not an acceptable substitute for an electrolyte sports drink.
4. Go to the race expo. Pick up your packet. Make some impulse purchases you will later regret because everyone else is buying that balance bracelet. Stare at your race bib. Smack yourself in the head for thinking you could actually do a half marathon.
5. Follow a training plan. There are so many plans out there – find one that works for you and your schedule. Mine included 3 days/week of walking and/or running, 1-2 cross training or strength training days and 1 active recovery/yoga/pilates/easy walk day.
6. Don’t be afraid to modify the plan. I suffered many setbacks due to knee problems and a sprained foot/ankle. I made adjustments (like biking or doing the elliptical instead of walking or running because they were low-impact). I had to cut one long “run” short because my foot hurt so bad.
7. Train with others. I joined Team Challenge, an endurance/half marathon training program that raises money for Crohn’s disease and ulcerative colitis research. You have a team of coaches (like Anne of FitMke) who make sure you cross that finish line at the race. We trained for 16 weeks, meeting every Sunday morning for the Napa to Sonoma Wine Country Half Marathon. Sure, I had to raise a bunch of money, but the support and encouragement from the Team Challenge staff along with the coaches and my teammates were invaluable. Plus, I traveled to California to do a race that took me through vineyards. As in, where they make wine. There was a free wine tasting for participants at the finish. ’nuff said.
   
8. Stock your medicine cabinet with ibuprofen. And ace bandages. And keep some ice packs or frozen peas in the freezer. You will thank me later.
9. Make an appointment with a massage therapist halfway through training. I recommend Stacy Snook if you’re in the Milwaukee or Madison areas. She’s fabulous and will help work out the tight muscles in your legs and lower back.
10. Test out your gear. Everything that you plan to wear/drink/eat on race day, you should be wearing/drinking/eating prior to race day. I found that one particular pair of capris was more comfortable than the others on long run/walks. I also found that I liked wearing a visor rather than a baseball hat and sunglasses because of the sweat that dripped down my face. I found that I preferred the Nathan Quick Draw Water Bottle to a water belt. It was a good fit for my inhaler, too. I also found that I preferred my Garmin on my left arm and my iPod shuffle clipped onto my sports bra, right between my breasts. I liked using my SPI Belt to hold my cell phone and I preferred Honey Stingers and Power Bar Chews to Gu.

During the race:

1. Start out slow. Let’s face it. Chances are you’re not going to win the race, so don’t bother burning all your energy the first couple of miles. Save your energy and wait for the pack to thin out a bit as everyone finds their comfortable pace.
2. Drink water, even if you don’t think you need it. Keep yourself hydrated so you don’t feel faint. I drank a sip from my bottle every half mile or so. I also drank at every water stop and took both water and HEED (sports drink) when the sports drink was offered. You may not think you will need the sports drink, but suck it down anyways. The electrolytes will save you later on.
3. Don’t fall behind on your nutrition. I found I was able to keep my energy at a good level by eating one chew every mile (and two a mile for the last 4 miles). During training, you should have figured out what works for you. I found that on race day itself, this ratio worked wonders. Neither of the chews I had were particularly high in sodium, so I didn’t drown myself or overdo it (in my opinion. And I am not a professional by any means. This is just what worked for me. Please don’t sue).
4. Soak it all in. If you get too focused on your pace or that pebble in your shoe, you’ll lose sight of the amazing thing you’re doing – you’re running or walking a half marathon. Seriously, enjoy the scenery, enjoy laughing at the weird form other runners use. Giggle when you see guys peeing in the bushes so they don’t have to wait for a port-a-potty.
5. Say thanks. Don’t be a jerk. Thank the volunteers handing you water at mile 3. Thank the sentry keeping cars from running you over. Smile and wave at the spectators cheering for you. Don’t be an ungrateful prick.
6. Pass on the left. As much fun as it is to bob and weave through runners, you are bound to piss some people off. Be courteous and pass on the left. You will freak people out if you try passing on the right. Also, if you’re running the race with a partner (or more), don’t hog the whole width of the course.
7. Don’t stop. I am one of those people who, once I start a long run/walk, I try not to stop for anything. I have never had to stop to use the bathroom (knock on wood). I didn’t stop to get the pebbles out of my shoe at mile 8. I knew that if I stopped, I would not keep going. But, be smart about it if you follow this philosophy. Please don’t be one of those people who craps their pants. If your shoes are untied, for goodness’ sake, stop and tie them. If you get a cramp, stop and stretch. But if you’re feeling good, don’t stop. Keep on truckin’.
8. Don’t be afraid to walk. This should fall under both before and during the race. Here’s the dealio. I’m overweight. This whole training for a half marathon is totally new to me. I’ve never run a mile in my life. So, I started training with the intent to run/walk the race… with most of the race falling in the walking category. All in all, I probably ran the equivalent of 3ish miles during the race, never for more than a half mile at a time. Your goal for your first race should be to just simply finish. I had a time goal of 4 hours, with a super-secret time goal of 3:30. I finished the race in 3:49. I walked most of the race. And no one judged me.
9. Save a little burst of energy for that last tenth of a mile. You’re pretty much a rockstar for getting to this point, but if you sprint that last leg, you are officially a badass.

After the race:

1. Wear your medal with pride. I didn’t take mine off for 3 days.
   
2. Have some chocolate milk. It does a body good.
3. Eat whatever the heck you want. Please note: this excuse is only valid the day of the race. Don’t follow the Amy Kant school of thought and drag this out for a week.
4. Visit the med tent (if needed). They’ll wrap you up like Sunday leftovers.
   
5. Smile. You did it. You’re officially an endurance athlete. No one can take that away from you.

Read my novel-length race report at Losing It Without Losing Me.