Race routines for the perfect race

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!