Race season is upon us and, once again, I’ve signed up for way too many races this year. It’s only April and I have already done my first 3 races of 2019 over 3 consecutive weekends. You can read about my race reports (
ATB30K,
Spring Run-Off 8k, and NYC Shape Half) over on my blog.
Each time I do a race, I try to learn from it so I can be more prepared for the next race. Here’s what I’ve learned over the past couple of years. I hope this will be helpful! Leave a comment if you have any other tips!
A few days before your race:
- Start carbo loading but don’t go overboard;
- Drink lots of water;
- Try to get lots of rest;
- Try to be ‘regular’ . . .you know . . . with No. 2;
- Figure out how and when to get to the start line. Be aware of road closures, subway/bus operating times, parking, etc.;
- Check the weather forecast and decide what you will wear for the race. (You may want some Monkey Gear for this) Do laundry if it’s dirty!
The day before:
- Go for a short (~5k) shakeout run;
- Pick up race kit or do it earlier if possible;
- Have a final high-carb meal at lunch (e.g. pasta) but stay away from anything too creamy, buttery, greasy, or high in fibre;
- Have a light dinner;
- Charge your watch and phone;
- Check weather forecast again and collect race day outfit, gear, and fuel;
- Post a #flatrunner on IG ?;
- Make Nuun and put the bottles in the fridge;
- Pack your post-race bag;
- Clip toe nails;
- Set one or more alarms;
- Try to sleep (I usually can’t).
The morning of:
- Don’t try anything new;
- Drink a glass of water as soon as you wake up;
- Eat a pre-race breakfast (usually a PB&J sandwich for me) about 2-3 hours before the race;
- TMI: try to ‘go’ at home, Vaseline wherever chaffing may occur, Band-Aid toes as needed to prevent blisters, wear a pad in case of bladder leaks!
- Pin the race bib on (and repin it four times to make sure it sits just right!)
- Check shoe laces but don’t tie them too tight;
- Go to the bathroom again before heading out of the house.
Just before the race:
- Check-in your post-race bag;
- Try to stay warm. Use a garbage bag or a throw away shirt, if needed;
- Go to the bathroom again, even if it’s a port-a-potty;
- If possible, do a short (1 km) warm-up before going into the corral.
During the race:
- Start in the right corral. Follow a pace bunny if there is one;
- As you cross the start line, start your Garmin or Strava;
- Try not to start too fast. I get claustrophobic easily so I always want to weave in and out at the start of the race to get through the crowds. It’s not good but I can’t help it;
- Stay hydrated with sips of water or whatever is offered as long as you have trained with it. No Gatorade for me! When you get a cup from the aid station, pinch it so you make a little funnel for the liquid to go into your mouth;
- If it’s hot, take an extra cup of water and pour it over your head or down your back;
- Fuel every 45-60 minutes. Gels don’t agree with my stomach so I take Endurance Tap, GU chews, or Sesame Snaps;
- Trust your training;
- Look around, read the funny signs, high five the kids, strike-a-pose for the photographers, say thank you to the volunteers and cheer squads;
- Celebrate the journey and enjoy the race!
Post-race:
- Strike-a-pose and as soon as you cross the finish line, stop your Garmin or Strava;
- Drink whatever is offered (water, juice, chocolate milk, etc.);
- Eat whatever is offered (ideally some protein within first 30 minutes);
- Change into a dry outfit including socks and shoes as soon as possible;
- Take all the selfies with your new bling!
At home:
- Take a shower/bath;
- Foam roll;
- Take a nap.
The evening of:
- Do a bit of walking;
- Drink lots of water;
- Post those selfies on Instagram ?.
The day after:
- Drink lots of water;
- Foam roll;
- Do a bit of walking/jogging;
- Hang up your new bling;
- Start thinking about your next race!
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