Tips For The Day Before

 Sleep 8-10 hours

Have extra carbs at dinner (get a second plate of pasta!) 

Plan your race day. This reduces stress and increases confidence, both of which help your performance. 

• Make a race day schedule. Work backwards from your race time to figure out your warm up and fueling / hydration schedule so there's no guesswork or leaving things up to chance. 

• Pack your bag the night before. 

  • Spikes

  • Snacks

  • Water + Electrolytes 

  • Layers

Set a goal that stretches you but is also attainable. It is also a good idea to set process goals around doing the things on this page. 

Make a race plan that is actionable and in your control. 

• Good Example

  • I'm going to make a competitive move on the third lap which could mean passing someone, going with someone who passes me, or surging if I'm already in the lead. 

• Bad Example

  • I'm going to run 85 seconds for the first lap and be in 3rd place and then I'm going to follow so-and-so into the lead with 1 lap to go. 

Visualize race day. This reduces the amount of surprise you feel on race day which is associated with improved performance. It also primes your brain for racing which reduces race anxiety. Running is the most predictable sport. Racing always feels the same - prepare for it!