1)     Pre-Race training. 
2)     Hydration pack (30K racers must carry minimum 16 oz of water)
3)     Ladies: Sports bra
4)     Long sleeve shirt
5)     Running socks
6)     Trail running shoes
7)     Shorts
8)     Sweats shirt and pants to wear over
9)     Hat
10)   Sunscreen
11)   Fresh Socks
12)   Crocks 
13)   Backpack
14)   Hanky
15)   Lawn chair 
16)   Course map
17)   Small camera  
18)   GPS watch
19)   Damp washcloth in plastic bag 
20)   After race snack

MORE QUESTIONS?  If you think of any questions or suggestions please let us know!

This is our first year at hosting a race of this size. A lot of work has gone into planning and our ultimate goal is: You having an excellent time, telling your friends about the BANDIT and coming back year after year!

Respectfully,

The Bandit Race Committee

Randy Shoemaker

Larry Lee

Todd Baker

Sarita Shoemaker

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Tapering
Now that you spent months training, it’s time to give your body a rest before the race. According to Owen Anderson, Ph.D., editor of Running Research News, studies suggest that temporary training reduction supports leg muscles power and reduces lactic acid production. Run short, easy workouts, only 1 to 4 miles about 3 times a week 7 to 10 days before the race.

Packing
Pack the night before to ensure you don’t forget anything in the morning rush to get to the race. Get out this checklist and double check it:
Shirt, shorts, socks, (think of the weather – if it’s going to be cold, you’ll need a sweatshirt or extra layer you can easily discard)

Running shoes

Bib / registration / copy of race instructions or directions

Water, or personal sports drink and bottle
Sports gels/bars

Snacks

Bandages, Vaseline or other anti-friction skin formula

Slippers/Flip Flops (for after the race)

Fueling your body
If you want to keep your energy up, now is NOT the time to cut back on feeding your body those delicious carbohydrates. Be sure to stay within the guidelines of at least 45-65% of total calories consumed in a form of carbohydrates.

Also, during the week before the race, and on the night before the race, never try new foods. Stick to the foods that your body recognizes.

And after the race, ICE those sore muscles.

Hydrate
Night before the race: drink 4-6 ounces of water each hour
Race Morning: drink 4-6 ounces of water after you wake up
Before the race: drink 4-6 ounces of water a half hour before the race.
During the race: depending on your speed, usually drink every 15 to 20 minutes. Also include sports drinks that contain some type of sodium concentration and electrolytes to help prevent hypernatremic or hyponatremic. WE REQUIRE EACH RUNNER TO CARRY A MINIMUM OF 16 OUNCES DURING THE RACE.
After the race: drink 6-8 ounces of water or sports drink. Continue to drink about 6 ounces of water each hour for 4 hours.
Day after the race: continue to drink 4-6 ounces of liquids each hour.

Lube-up
Running 15 or 30 Kilometers can cause lots of friction and chafing on your body. Before the race, use Bodyglide® or a similar product on your feet, toes, underarms, chest and between legs..

Breaking up the course
It’s easier to concentrate on blocks of 4 miles rather than thinking of the total miles that are ahead of you, especially at the beginning of the race. Instead, break up the course like this: 15 Kilometers - 3 segments of 4 kilometers, and then the final 3K is easy
30 Kilometers - 7 segments of 4 kilometers, and the last 2K is your finale.

Post-Marathon: Beefing up your immune system
Heavy training, like running The Bandit Trail Run, can weaken an immune system. After running the half/whole marathon, your body goes into a carbohydrate-depleted state, which increases your body’s release of the stress hormone cortisol. Cortisol also causes inflammation in the body. Furthermore, you’ve been exposed to more pathogens and you’ve depleted your body of B-vitamins, iron, and zinc, all of which help support a healthy immune. Be sure to beef up your immune system with eating wholesome foods and take some immune boosters such as:
Echinacea: supports a healthy immune system*
Ashwagandha: supports stamina and endurance*
Astragalus: helps boost deep immunity*
Vitamin C: boost immunity and enhances repair*
Multivitamin and mineral supplement: assist your body with recovery and repair*

Arrive to race early
Give yourself plenty of time to arrive at the start line. You’re probably already stressed because of the race, so there’s no need to add to the stress by arriving late. Traffic is always congested around the starting line, and finding a parking spot may prove difficult. If you’re taking a shuttle bus to the race, so are hundreds of other people, get to the buses early. Once you finally arrive at the starting line, you need that extra time for the bathroom lines.

Enjoy the race
You’ve just spent months planning and training for the race, and today is the day. For first-time marathoners or half-marathoners, your goal should be to complete the race and not to finish by a certain time. Just enjoy the race by waving to all the spectators, having fun with the different bands, and enjoying your first-time experience.

For more experienced runners trying for a Personal Record: If you find yourself running a slower time then don’t fret. Your body is trying to tell you something (maybe you over trained). If you keep trying to push yourself, you may cause injury to your body and not finish the race. So if you’re off your time, accept it, and decide to just enjoy a slower race.