docs: 30K race-morning prep timeline (gun at 09:00)

Co-Authored-By: Claude Fable 5 <noreply@anthropic.com>

RaceLogistics.md

@@ -44,6 +44,34 @@ product for the 50K/50M.
 - **Avoid as primary**: agave (~85% fructose), apple juice — fructose solo
   absorbs slower and causes its own GI trouble; it only works as the co-fuel.
 
+## 30K prep timeline — gun at 09:00, 2026-06-13
+
+**Tonight (Jun 12)**
+- Mix the bladder: 6 scoops Tailwind in 2 L, into the fridge.
+- Lay out kit: vest, bladder, 8 gels + 2 spare, ~10 Mamba chews, 4 E-lyte
+  caps, baggie of 2 spare scoops; shoes, socks, watch, HR strap, hat.
+- Charge the watch + phone. Set the **0:15 recurring Run alert** now.
+- Check weather → decide hot-day salt (1 cap/h from hr 2) vs hold.
+- Dinner: familiar carb-forward meal, go easy on fiber/fat/alcohol.
+- Set alarms (see below). Sleep target lights-out ~21:30.
+
+**Race morning**
+| Time | Do |
+| --- | --- |
+| 06:00 | Wake. Coffee if habitual. |
+| 06:00–06:15 | **Breakfast: 120–150 g familiar carbs** (e.g. bagel + banana + honey/juice). 3 h pre-gun = time to digest + a bathroom window. |
+| ~07:00 | Bathroom #1. Dress, sunscreen, body-glide. |
+| 07:15 | Leave for venue (adjust to travel time — arrive by 08:00). |
+| 08:00 | Pick up bib if needed. Bladder in vest, gels/chews/caps in pockets. |
+| 08:00–08:45 | **Sip ~500 ml** (water or light Tailwind). Bathroom #2. |
+| 08:30 | Easy 8–10 min warm-up jog + strides; settle cadence toward 170. |
+| 08:45 | Stop drinking large volumes (avoid a sloshing start). |
+| 08:50 | **1 gel.** Final bathroom if the line allows. |
+| 08:55 | Corral. Start the watch GPS so it has a lock. |
+| 09:00 | **Gun.** First fuel buzz: eat at min 25–30, not before. |
+
+**Alarms to set tonight:** 06:00 wake · 07:10 "leave" · 08:45 "first gel".
+
 ## 30K plan — 2026-06-13 (assumes ~4 h)
 
 Targets: **75–80 g carb/h · 500–750 ml fluid/h · ~500–700 mg sodium/h**