Portable potty primer.

With races come portable toilets. Figure about one water closet for every 100 runners--that means an inevitable shortage of toilet paper. Bring your own tissue...just in case...and plan for a long line. Early in the morning, portable toilets are clean and breathable. Later they can be a challenge to the senses. Keep your sense of humor. Try to have someone hold your bag while you go inside. There really isn't any place to hook or Jay it inside the latrine. Pre-race jitters can cause you to want to get right back in line moments after you exit the shed. Here are two tips to taming the unpredictable bladder.

Plan A--Don't drink beverages or eat foods that increase urine production and bladder urgency. You know some of these: coffee and tea are the obvious culprits. Here are a few more you may not have known about: apples, apple juice, cantaloupe, carbonated beverages, spicy food, chocolate, citrus fruits, citrus juices, cranberries, cranberry juice, grapes, guava, peaches, pineapples, plums, strawberries, tomatoes, vitamin B complex, and vinegar.

Plan B--Think pink elephants. If we tell you not to think of pink elephants, it's probably the first thing that pops into your mind. Now if we apply the same principle to not thinking about toilets and relieving that bladder--you could spend your whole race warm-up in line for a stall. So, think of something else--pink elephants will do, but a complicated task is better. Try reciting all the subway stops on your train, or all the exits on the highway ride home or mile markers in the race. After your trip through the toilet line, have faith that once the race starts, you'll forget about that bladder.

Pre-Race Water--About two hours before the race have 16 ounces of water--about two cups. This gives the water time to work through your system. Have another cup or so just before you go to line up. It'll take about 15 to 20 minutes for your body to absorb that last drink Sports drinks are also okay. Avoid fruit juices-they can cause stomach cramps.