For the uninitiated, a 10K race isn't an event - it's a final exam, a cumulative test of physical and mental preparation with its own set of do's and dont's. Except for carbohydrate-rich foods in my face and fresh wheels and bearings in my frames, no amount of last-minute cramming can enhance my performance if I haven't been doing my homework all along. That's why my final preparation for a 10K consists only of liberal rest and some extra attention to my equipment and nutrition. My checklist is a product of all the mistakes I've made in the past.

I minimize my chances of equipment problems during the race in four ways:

First, with the wheels off, I check that my boot-frame mounting is secure. If I'm skating on a boot that's riveted to the frame, I take the insole out and verify that the rivets are holding fast. There's nothing worse - or more embarrassing - than rattling loose during a race.

Second, I spare myself grief by slapping in a new set of pre-spun, race-ready bearings.

Third, if I've installed new wheels, I scrape them up with T-stops during warm-ups to increase traction. New wheels are flashed in grease to make them look pretty, but they can be slippery.

Fourth, I tighten up my axle screws well. If they're flush with the frame, I put stickers over them to eliminate their chances of jiggling loose.

Everybody knows about staying hydrated and eating lots of complex carbohydrates the day before the race, along with enough fruit and fiber to pass it in time. I've found that foods prepared with olive oil digest most easily and produce the desired laxative effect. I lay off the steak and eggs the day of the race, opting instead for something simple like rice cakes and raisins.

It's OK to drink right up to and during the race - just dilute any fruit juice or sweet sports drink with water. This way you'll avoid a stomach ache in the heat of competition, because the higher the calorie content of your drink, the harder it is to digest and the longer it'll take to absorb into your blood.

Above all, don't be a PRISS (pre-race in-line stress-syndrome sufferer) before the race. If you're confident of your preparation, there's nothing more you can do except kick back and wait for the gun to go off. Even if you're not happy with the shape you're in , take heart: a 10K race these days is more like a crap shoot, so you can still get lucky and finish high. Good luck - it's show time!