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Advance Prep
Prior to race day itself, there are a few simple things you can do to ease the mind come race day:
Jog the course: If at all possible, become familiar with the race course in advance. (The course is typically
plotted out on the race website.) If the race is out of town, hopefully you can arrive a day or two in advance in order
to do so. This will eliminate some of the mystery that can cause pre-race (and race-time) anxiety, and
a knowledge of mile marks and landmarks and elevation changes and such can help with pacing and general morale.
Rehearse: Particularly once you're familiar with the course, close your eyes and mentally take yourself through
the race. See yourself jump into a brisk but steady pace when the gun goes off, breeze by some runners but let others
pass you by, work through some fatigue and pain but ultimately cross the finish line strong.
This kind of mental preparation is surprisingly effective, inspiring confidence that will help carry you through the
race.
Gear prep: Especially if it's a morning race, set out your underwear, socks, race
outfit, warmups, race bib, water/sports-drink, breakfast, etc. the evening prior. This way your morning routine can be
stress-free, with no worries about whether you're forgetting something, and you can sleep soundly knowing everything
is taken care of for the morning.
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Hydrate
You certainly don't want to go into a race dehydrated, but don't save the fluids for the morning of. Shoot for roughly a cup
of water every hour the day before the race, and make sure to mix in salt (e.g. pretzels) and potassium (e.g. a banana) since
you'll be diluting these electrolytes while hydrating.
On race day have about 2 cups of water after you first wake up (16 ounces), then no more than a cup per hour after, mixing in some low sugar sports drink (e.g.
Cytomax) at the hour-to-go mark for last minute electrolytes. Do not drink anything within less than an hour of the race, and plan to squeeze in a bio-break within 10-15
minutes of race start - the goal is to have your bladder as empty as possible at the starting line. And with this preparation
there is no need to drink at the aid stations during the race - that would just slow you down and expose you to potential
cramps and an upset stomach.
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Stay Consistent
Race day is not the time to shake things up.
Food: Each body responds uniquely to different kinds of food before a hard run,
especially when anxious, so stick to what you're used to. I like to keep it simple, having a small bowl of instant oatmeal,
half a banana, and a small cup of orange juice roughly two hours before a morning race. Determine
what your preferred breakfast might consist of, and try it out before a tempo run or speedwork to make sure it sets
well and doesn't cause digestive issues during the run. Same goes for coffee - if your typical morning routine involves a
dark roast (as mine does) then stick with it on race day. Of course make sure this is two hours or more before the race as well
to allow ample time for diuretic side effects.
Gear: Similarly, race day is not the time to christen a new pair of shoes or try out a new sweat-proof t-shirt. Break in your shoes
and similarly try out your race attire in prior workouts to make sure they're comfortable. While a 5k
shouldn't allow enough time for issues to get too serious (I'll refrain from delving into a bloody and embarrassing marathon experience
of mine), any added discomfort can distract you and take you out of the zone mentally and physically.
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Pace Yourself
Force yourself to start out just a little slower than what feels natural at the time.
Even with many races under your belt, going out at the proper pace requires much discipline - this is one time that you do not want to follow your body.
Adrenaline will provide you with a temporary energy boost, but you'll need to resist using it as this would deplete the energy reserves (aka glycogen stores)
that your body will be looking for later in the race. To make your pacing even more difficult, the "speed of traffic" around you will be fastest for the first
half mile or so, as the majority of the other racers will make this energy-expending mistake unknowingly.
Beyond training at paces near your race pace (6:26) to get an ingrained feel for that speed, I recommend talking around at the start to find another runner (or
group of runners, or corral) targeting your 20 minute goal. This way you have someone to keep you in check if you start to lose control of your pacing, and the
added motivation that comes with a shared objective can't hurt.
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Relax and Stay Positive
Your state of mind come race time can actually have a significant impact on your performance, not to mention your
general morale afterward and the likelihood that you'll sign up for future races. Don't forget that there is no pressure
on you - the race is simply an opportunity for you to strive toward a goal, and whether or not you reach it there will
always be opportunities to try again. The people around you will be like-minded goal-strivers of all speeds, not adversaries;
at most they may be looking for a little friendly competition. In my experience no athlete is less judgemental or more
encouraging then a runner.
Here are a few more tangible tips that I've found helpful:
- Smile at every water station and mile marker. After you force it a few times it will start to come natural even amongst your fatigue.
- Plan to reward yourself after the race. I like to go with schooners of beer and spicy chicken wings at one of my favorite restaurants
(right on the beach). Plan out your own self-prize, and look forward to it while you're pushing through the race.
- Focus on breathing. If the nerves are getting to you (before and/or during the race), concentrate on taking slow, controlled breaths. Beyond distracting
your brain, this will keep your body oxygenated, which increases energy and reduces stress.
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