Runners, like most athletes, are often creatures of habit. Some won't run anywhere but outdoors, in a straight line, while others wear out their Asic GTs doing laps at the track. They can be especially ritualistic when it comes to preparing for a big road event -- say, the 31st annual Richard S. Caliguiri Great Race on Sept. 28.

Carl Hatfield of Bridgeport, W.Va., is but one example. A "perfect" Great Racer who's done the 10K 30 years running, the 61-year-old wouldn't dream of heading to the Frick Park start line without having dined with fellow racers on Spaghetti alla Marinara the night before at Spaghetti Warehouse in the Strip District.

"You have to have fuel for the engines," he says.

		Run like the wind Runners and walkers can register for the 31st annual Richard S. Caliguiri Great Race online through Sept. 23 and in person through Sept. 27. For more information, call 412-255-2493 or visit rungreatrace.com.

Plenty of people will be following suit. Since then-Mayor Caliguiri inaugurated it in 1977, the Great Race has grown into one of the biggest running events in the country; in 2007, it was the 11th largest 10K in the United States, according to Running USA. This year, some 10,000 people are expected to run the race, which is presented by Highmark Blue Cross Blue Shield and also includes a 5K walk/run. (A 1-mile junior Great Race takes place on Sunday.) A portion of the proceeds go to help find a cure for amyloidosis, a rare disease in which organs in the body accumulate deposits of abnormal proteins. Mr. Caliguiri died of amyloidosis in 1988.

Given the race's relative short distance, Mr. Hatfield acknowledges that "carbo loading" to build up glygogen levels, something he started doing while running marathons in the '70s, isn't really necessary. Most runners, if they eat a proper meal the night before and don't skimp on breakfast, will have plenty of sugar stored in their muscles to burn.

Rather, it's simply part of the routine, explains Mr. Hatfield, who hopes to cross the finish line in 50 minutes or less.

Great Race director Mike Radley, an assistant director at City Parks and runner, agrees that pre-race diet doesn't take on the same level of importance when you're running a 10K compared to a race that stretches 26.2 miles or includes several different events, such as a triathlon. That said, the racers shouldn't totally disregard it, either.

Most runners are aware of the importance of staying well-hydrated before, during and after the race. (And yes, your morning coffee or tea counts towards the recommended 8 to 12 ounces of fluid for every 15 to 20 minutes of running.) But it's equally important to consume some sort of easily digestable meal the night before that gets about 60 percent of its calories from complex carbohydrates and 15 to 20 percent from protein.

Many consider pasta -- be it in the form of spaghetti, lasagna or a noodle salad -- to be the quintessential pre-race meal. But potatoes are just as effective at getting runners ready for an extended workout, says Jane Livingston, a registered dietician with Highmark. In fact, baked, mashed and boiled spuds provide more energy-delivering complex carbohydrates than a cup of pasta and will get them into your bloodstream quicker. Topped with a protein like low-fat chili or Greek yogurt, potatoes also replenish carbs quickly post-run, helping to repair muscle fibers.

Another perfect runners' food is quinoa, that how-do-you-say-it (it's pronounced keen-wah) but oh-so-tasty seed that's been eaten by Incas for more than 5,000 years.

Known as the "mother grain" of the South American Andes, quinoa is an excellent source of both complex carbs and complete protein, and it's higher in calcium than milk. It's also gluten-free. Quinoa can be added to soups or salads or eaten as a side dish, like rice.

Race organizers know that many runners take good nutrition seriously and in the past have sponsored spaghetti dinners the night before; to celebrate the Great Race's 30th birthday, Highmark last year gave participants a cook booklet with 30 "energetic" recipes. This year, participants will find a "Living Life the Light Way" booklet with recipes for five simple, healthful salads in their goodie bags. (Non-runners can find them by searching "Community Involvement/events at www.highmark.com.)

However you fill the tank before your run, it's a good idea to avoid any unfamiliar foods -- say, that spicy tuna appetizer that's always intrigued you or the energy bar you see a fellow athlete munching on -- and to also steer clear of foods that are heavy in fat or fiber.

The last thing you want to experience on race day is abdominal cramps or, worse, a detour to the closest porta-potty, notes Moira Davenport, a sports medicine and ER physician with Allegheny General Hospital who also is a Great Racer.

And while enjoying a glass of beer or wine the night before the race probably won't affect your performance in cooler weather, it could prove dehydrating if it's a hot start time. So don't go overboard.

Breakfast two to three hours before the race is another good idea, as your body will deplete some of its glycogen stores during the night. It shouldn't be too heavy -- pancakes sans the butter and sausage links is one good option because they're easily digested on a nervous stomach.

But even a piece of toast with jam, a simple bowl of low-fiber cereal or a smoothie made with bananas, fruit juice and milk will keep your blood sugar steady and provide much-needed energy during the run.

Above all, try to get a good night's sleep because even great nutrition will not make up for the lack of rest once the starting gun goes off.

And don't forget to fortify yourself with a mixture of carbs and proteins within 30 minutes after crossing the finish line, says Dr. Davenport, and to also rehydrate. It'll help your muscles recover a bit faster and feel less sore.

To that end, along with awards for the three fastest males and females in each age group, runners will enjoy bananas, oranges, bagels, Gatorade and plenty of good old plain water upon completion of the race.

Because this is Pittsburgh, participants will also be rewarded for their efforts with an Eat'n Park Smiley cookie.

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PG TESTED

This tabbouleh recipe from chef/marathoner Charlie Trotter, owner of Charlie Trotter's in Chicago, substitutes quinoa for bulgur. Thinly sliced grilled chicken adds even more protein.

• 4 boneless, skinless chicken breast halves, grilled and thinly sliced

For the quinoa tabbouleh

• 3 cups cooked quinoa, at room temperature
• 1/2 cup cucumber, diced with skin on
• 1/4 cup red bell pepper, diced
• 2 tablespoons fresh flat-leaf parsley, chopped
• 2 teaspoons fresh mint, chopped
• 2 tablespoons olive oil
• 1 tablespoon freshly squeezed lemon juice
• 2 tablespoons red onion, minced
• 1 1/2 tablespoons sherry vinegar
• 1/2 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper

For the parsley vinaigrette

• 2 tablespoons freshly squeezed lemon juice
• 1 1/2 tablespoons water
• 1 tablespoon olive oil
• 2 1/2 tablespoons flat-leaf parsley, finely chopped
• Kosher salt and freshly ground black pepper

For tabbouleh: In a large bowl, combine the quinoa, cucumber, bell pepper, parsley, mint, olive oil, lemon juice, red onion and vinegar. Toss to mix. Season with salt and pepper.

For vinaigrette: Whisk together the lemon juice and water. Whisk in the olive oil, and then stir in the parsley. Season with salt and pepper.

Plate it: Divide the quinoa into four dishes or containers and top with the chicken. Drizzle with the vinaigrette.

Makes 4 servings.

-- Chef Charlie Trotter in Runner's World

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PG TESTED

• 2 large red delicious apples, unpeeled, cored and cut into cubes
• 1/2 cup green grapes, cut in half
• 1/4 cup diced celery
• 1/4 cup chopped pecans, toasted
• 2 tablespoons 100-percent apple juice
• 2 tablespoons plain nonfat yogurt
• 2 tablespoons reduced-calorie mayonnaise

Combine cubed apple, grapes, celery and pecans in a medium bowl. Set aside. In a small bowl, combine juice, yogurt and mayonnaise. Stir with a wire whisk until smooth. Pour over prepared apple mixture. Toss well.

Serves 8.

-- Highmark

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PG TESTED

• 1 pound whole-wheat angel hair pasta
• 3/4 cup red wine vinegar
• 1/2 cup extra virgin olive oil
• 1/4 cup water
• 6 cloves crushed garlic
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 4 teaspoons granulated sugar
• 8 to 10 large Roma tomatoes, chopped
• 1/4 cup fresh chopped basil
• 1/2 cup toasted pine (pignolia) nuts
• 1/3 cup freshly shaved parmesan cheese

In a large stockpot, cook pasta in a large amount of boiling water according to package directions. Do not add salt and oil. Stir occasionally while boiling. Drain and place in a large pasta bowl. Set aside.

In a small bowl, combine vinegar, oil, water, garlic, salt, pepper and sugar. Whip with a wire whisk to blend and pour over pasta. Toss to combine.

Stir in chopped tomatoes, basil, nuts and cheese. Toss to combine.

Serves 10.

-- Highmark

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This whole grain, which has a nutty, smoky flavor, is an excellent source of protein and complex carbohydrates -- both of which help fuel peak performance.

• 1 cup quinoa
• 2 shallots, diced
• 1 clove garlic (smashed gently to release the flavor)
• 2 tablespoons canola oil
• 2 cups stock or water
• 1 bay leaf
• 1 teaspoon ground cardamom
• 1 stick cinnamon
• Salt and pepper to taste

Rinse quinoa in a fine mesh strainer until the water runs clear. Saute shallots and garlic in oil in a large pot; cook over high heat for two minutes or until shallots are tender. Add quinoa, plus a little more canola oil. Reduce heat to medium and toast, stirring constantly, until the quinoa turns brown (about 10 minutes). Add stock and spices and bring to a boil; reduce heat, cover and simmer for 15 minutes (until liquid is absorbed). Remove bay leaf and cinnamon stick before serving.

Serves 3 as a side dish.

-- Adapted from Runner's World

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This runner-friendly dish, which packs 66 grams of carbs and 44 grams of protein per serving, can help fuel your next big race.

• 4 teaspoons extra virgin olive oil
• 1 1/3 cups red bell pepper, thinly sliced
• 1 teaspoon chopped garlic
• 1 1/3 cups chicken stock
• 4 teaspoons balsamic vinegar
• 1/2 cup sun-dried tomatoes, rehydrated in water
• 1/2 cup marinated artichoke hearts with liquid
• 1 1/2 cups (about 1/2 pound) grilled chicken, sliced
• 2 tablespoons fresh basil, thinly sliced
• 6 ounces fresh fettucine
• 2 teaspoons grated parmesan cheese
• Kosher salt and ground black pepper

In a large saute pan, heat olive oil over medium heat. Add pepper and cook three minutes, or until soft. Add garlic and saute for 30 seconds.

Add stock and vinegar, bring to a boil and simmer until reduced by half. Add tomatoes, artichoke hearts and liquid, chicken and basil. Season with salt and pepper and keep warm.

In a large pot of boiling water, cook fettuccine for 2 minutes, stirring periodically. Drain fettuccine, add to pasta sauce and mix thoroughly. Top with parmesan cheese.

Serves 2.

-- Runner's World