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Final Countdown to the #VHIWMM

Thank you for joining our Team in the #VHIWMM and supporting the Past Pupil Benevolent Fund. You re all WINNERS!!! Your taking part will help us put smiles on people’s faces!

- This Weekend Stop stressing. This #VHIWMM 10k is a hugely positive community event. You get carried along with strangers cheering you on, feeding you and offering water, and celebrating doing something healthy for yourself. Everyone fears that they’ll be last, but don’t worry. There are so many women with a very wide range of abilities and levels of fitness taking part, and many people just go to walk from start to finish.

- Don’t do anything new. This weekend isn’t the time to try new shoes, new food or drinks, new gear, or anything else you haven’t used on several workouts. Stick with the routine that works for you.

- Graze, don’t chow down. Rather than devouring a gigantic bowl of pasta on Saturday night before the race, which could upset your stomach, try eating carbs in small increments throughout the day before the race.

- Eat what works for you. Your best bet is to eat whatever works best for you—that’s given you a boost without upsetting your stomach—during your regular weekday runs. Don’t eat anything heavy within two hours of the race. A smoothie containing fruit and yogurt is always a good choice because it gives you a good balance of carbs and protein but not too much fiber (which could cause GI distress).

#VHIWMM Course Route

- Race Morning

After you wake, drink 4-6 ounces of water every half hour.

Drink your last water a half-hour before the race.

Don't eat, it won't get processed in time to do you any good.

Wear your Pink T-shirt if you have one.

- Limit your sipping.

Yes, you need to stay hydrated, but no major drinking 30 minutes before the gun; sip if your mouth is dry or it’s particularly hot out. Some athletes will take a mouthful and use it as a rinse and spit. Your best bet is to stay hydrated throughout the day. Aim for half your body weight in ounces. So for instance, if you weigh 200 pounds, aim for 100 ounces of calorie-free fluids like water each day. If you weigh 160 pounds, aim for 80 ounces per day.

- Arrive early. Our Team HQ venue in 45 Leeson St, Dublin 2 will be open for you from 11.30. If you have a problem finding us call 0862575632. Get there at least one hour before the start use the loo, change and warm up. You don’t want to be running to the starting line. You can give your sponsorship money (€50 suggested minimum) to the team in Team HQ – Cash or Cheque made out to Past Pupil Benevolent Fund

- Gear Bags You can leave all your valuables and a change of clothes … and more important a change of SHOES with us in the Team HQ. Please make sure you are adequately equipped for the weather and have enough water and sunscreen.

- Race Number Remember to fill in your name, contact details and medical information on the back of the Race Number. Use safety pins to attach to front of your top – avoid putting pins through tags. Do not cover the number with clothing.

- Warm up Maria McCambridge and Maeve McCarthy will lead a WARM UP at 12.50 to get you stretched and flexible for the 10k.

- Route to Start Make sure you are aware of where you are starting and how you will get to your starting point. The map is online here

#VHIWMM Route to Start

- ENTRY TO WAVES WHITE, PINK and BLUE waves will load through Lwr Leeson St/Pembroke St. Please make sure you are in your zone before 1.30pm. YELLOW waves will load through the race via Lwr Baggot St/Merrion Row. Please make sure you are in your zone before 1.30pm. LATE COMERS Participants who arrive after 1.30pm will be directed to the back of the race.

- When you pass the FINISH Line

Return to Team HQ for refreshments and snacks. Leg massage available to cure your aches before they even start provided by Maryrose Fitzsimons nee McCarthy and Joe McCarthy from Life balance Pilates Studios & Holistic Therapy Centre – you can read all about them in this week’s Past Pupil email. They kindly have given their time for free to you!! Check out their website HERE

- Post Party We hope you will join us in the Clayton Hotel Burlington Road – we have a reserved area where you can have drinks and food as you choose. There is parking here if you require it.

Again a BIG Thank You to you all for supporting the Past Pupil Benevolent Fund

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