By BRUCE OAKLEY
Women Run Arkansas — Batesville Co-director

So you're about to show your stuff as a roadrunner, with your first big race ahead of you, and you're wondering what you've gotten yourself into.

You've been following a training program for the first time to get yourself from the couch to the starting line, and it's gotten a little easier to keep going. You've even run good and hard under the watch a couple of times with our Magic Miles. Still, you worry that racing is different, and you don't want trouble because of some little thing you didn't know.

Let us ease your mind with guidance for big races like the Women Run Arkansas 5K.

First, the basics: Follow your most comfortable workout routine on race day. Don't try something new, whether it's stretches, meal times or food and drink choices, shoes or running wear — even running strategy. If you haven't made it part of your routine yet, don't do it for the first time on race day.

Second, the emotions: Anticipate adrenaline and show restraint. You'll be energized and wanting to go too hard too early, so keep calm and build to the finish. This may actually be easier at especially large races like WRA 5K, which will have pacers carrying sign poles — follow the sign with your target mile pace. Remember, your target pace should be slower than your best Magic Mile, with the race being three times as long. Be cautious, but not fearful. You are prepared. You have stuck with the clinic program and you've learned your coping mechanisms for distress at this distance. It's perfectly fine to follow your clinic pattern on race day, running and walking as needed. (If you registered as a walker, you must walk the whole way, no jogging; runners can walk if they wish.)

Third, the logistics: Arrive early to get your packet with race bib (pickup also available Friday at Sporty Runner and the Conway pasta party). Get your race bib on securely — it's got the timing chip for official accurate results. In 2012, more than 1,100 women raced and it will likely be much bigger still this year, so most of you will be moving from the long starting paddock to the actual start line rather slowly after the "Go" command. Your chip will read when you actually cross the starting line and again when you reach the finish line, subtracting all of that paddock time. If you're timing with your own watch or phone app, don't push start until you reach the actual start line.

As for the rest of this week before race day, eat well, hydrate well and rest well. We ran a hard timed mile Tuesday, so we've done our work for the week. If you are used to working out every day, stick to that, but lightly. Save your legs and energy for the race. Friday should be very light if you can't bring yourself to take the whole day off, but rest is the best thing you can do the day before a race.

We are having a pasta party locally Thursday and the state organization has one Friday in Conway. This is an outcome of research that shows carbohydrates are racing fuel, the fastest processed, easiest burning energy you can get. The truth is carb-loading takes longer than a couple of days before a race, but nevertheless these are better pre-race meals than the typical American heavy, greasy protein-and-fat overload.

Hydration is much the same: Appropriate fluid intake is a long-term habit, not a pre-race emergency repair. Don't try to overload fluids the day or morning before a race; you will only tax your kidneys and you will be miserable.

On race day, your food and fluid should be normal, though a good breakfast helps. No grease — best to avoid sausage, fried foods, doughnuts, and so on — but eggs and toast or bagel (light on the butter?), grits or oatmeal about two hours before race start (time for system to clear) will energize you. Drink normally, but stop about an hour before the race and only sip thereafter if you feel dry. At that point, you need to be topping off at most, or your kidneys will teach you a lesson.

When you arrive early, locate the rest rooms and assess the lines, because race planners can only provide so many seats at these giant events.

Race clothing is typically as light as your weather tolerance allows. Wicking fabrics are best for everything from tops to socks, particularly socks. It's best to bring extra layers and gradually lose them as you warm up. We will have coaches and group leaders available to watch your discards. If you've got rain or off-weather gear, it's better to have it around and not need it than to wish you had it. The rule of thumb is to dress as if it's 10 degrees hotter than it is, because you will warm up once you're moving. So, one less layer than you feel like you need waiting for the start.

As for the race itself, you should have a good target in mind from your experience with the clinic. Figure out what that means for the time at the 1- and 2-mile marks and you can adjust on the move there by how you're feeling. (Remember their announced time will include all that slow travel through the paddock, so you may want to assess by your own watch or give yourself some allowance.) You can push if you're really comfortable at the 1-mile mark, but the best plan is to hold any push until a distance remains that you are absolutely sure you can manage. If you get to the 2-mile mark, you have a little more than a Magic Mile left, so you should know what you can manage from there. Otherwise, stay to your plan and do your steady work.

Finally, this is a group celebration. Your leaders will be on the course, allowed to run with you, encourage and support you, even think for you or tell you to speed up or slow down if you want them to, but they must drop off in the last stretch just before the finish line. Run all the way through the finish because the timing mat will read your chip, and it may be a bit beyond the overhead clock and finish gate. After the race, visit the food and fluid tables, catch back up with the gang and hang around for awards and announcements.

Enjoy the shared moment — you have done well.

And look forward to your next run, Roadrunner.

Beep beep.