On your Marks, Get Set... GO!

Firstly, congratulations to everyone who has signed up for the upcoming Dingle marathon and half marathon.  Best of luck to ye all! 
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With the training done and the route revised, the only thing left is to prepare for race day!  The main goal, from a nutritional point of view, during the last few days leading up to race day is to make sure your glycogen stores are full.  Carbohydrates are the preferred fuel for the body as they convert quickly to energy.  Your body is capable of storing carbohydrates in the liver and muscles as a fuel reserve known as glycogen.  These stored carbohydrates end up being a large source of fuel during a marathon.  If you have been eating a well balanced diet including plenty complex carbohydrates during training and particularly in the last few days, your glycogen stores should be in good shape.  During the night before race day, glycogen stores in the liver become depleted so it is important to top up these stores the next day, 2 - 3 hours before the race.  The best way is to have a carbohydrate rich meal such as oatmeal, bread or pasta.  Eat only foods that you are familiar with, do not try anything new as you do not know how your body will react to it and race day is not the best time to experiment!  High protein meals and foods high in fat are not advisable as they take longer to digest and remain in your stomach, which can lead to cramping and tummy upsets.  Likewise, foods high in fibre may cause diarrhoea and nausea and are best avoided on the morning of the race.
Typically, a runner can store up to 2000 calories of glycogen in the body, enough to fuel a 18-20 mile run.  It is important to refuel prior to bottoming out!  While drinking water during the first half of the marathon is essential to prevent dehydration it is good to drink specially formulated sports drinks during the second half to prevent "hitting the wall".  These drinks provide some simple carbohydrates to keep the body fuelled as well as electrolytes and water.
Most of all enjoy the day, take in the scenery and soak up the atmosphere of what is going to be a wonderful event!