After sacrificing so much time, energy, and sweat to train for your race, the stress in the days before the event can feel overwhelming.
It is easy to get caught up in worrying about what you can’t control—factors like the weather, or how well your training went. But that’s not a good use of your emotional energy.
Focus instead on the many other factors within your control that can make or break your race.
Take the steps below to stress less on race week and arrive at the starting line feeling fit, fresh, and ready to run your best.
Hydrate. Dehydration can sap your performance, and make any pace feel harder. Prevent dehydration by consuming plenty of fluids in the days before the race. Aim to consume half your body weight in ounces each day. So if you weigh 160 pounds, try to drink 80 ounces of water or other calorie-free drinks each day. If you weigh 120 pounds, aim for 60 ounces. Sip fluids in small doses throughout the day. Pounding drinks right before a workout, or the race, could cause GI distress.
Eat well. Stick with the foods that have worked well during training and given you a boost without upsetting your stomach. Avoid any new foods or meals with spicy foods in the day before the race—you don’t to risk GI distress. There’s no need to carb-load for a 5-K or a 10-K. But to ensure that you have plenty of fuel when the starting gun fires, in the days before the race make sure that there are plenty of wholesome carb-rich foods in your meals.
Review the course. Review the race course online, or better yet drive or run on stretches of the course in the days before the race. Take mental notes on where you’ll have to push and where you can cruise. Visualize yourself crossing the finish line feeling composed, strong, and exhilarated.
Get your gear out. It’s tempting to try something new to honor the special occasion of the big day. But it’s not a good idea. A gear or wardrobe malfunction before or during the race can throw off your focus and end up derailing the day you’ve been preparing so hard for. Plan to race in the shoes, apparel, gear, and gadgets that have been reliable in training.
Review your logistics. What are your plans for picking up your race packet? How will you get to the race in the morning and get home afterwards? Where will you park? Make a plan, write it down, and stick to it. Spending time to nail down these logistics will help relieve stress on race morning.
Get some rest. Avoid the temptation to cram extra miles or intense workouts in the final days before the race. Your fitness on race day is the result of the cumulative effect of all the workouts you’ve done over weeks and months. It’s unlikely that any workout you do in the week of the event will propel you to a PR. And by pushing the pace or the mileage right before the race, you risk getting injured, and sidelined from a goal you’ve worked so hard and long to achieve. Use the days before the race to rest, run easy, and get plenty of shuteye. Aim for at least seven hours of sleep per night.
Review your training log. Add up all the miles you logged to train for this big event. Take note of all the times you pushed yourself out the door for a tough workout when you would have rather stayed in. Draw confidence from all that you accomplished on the way to the starting line. Anyone can show up on race day. But it takes months of dedication, sacrifice, and hard work to train for it and get your body and mind into shape to give that race your all. Take some time to reflect on some of the major milestones and highlights of your running life so far—say the first time you completed a mile, ran five miles, broke a new personal best, or hit a pace that once felt impossible. Savor that success. Use those memories, and that pride to fuel your confidence heading into race day.
Review your goals. Have a few time goals in mind that are realistic based on how your training went. Consider the miles you logged, how healthy you feel, and any aches or pains you may have accumulated along the way. If you set a goal at the outset of training, but work, life, illness or injury got in the way, save that goal for another day. It is far better to go in with a conservative goal and surprise yourself than to go into a race with vaunted unrealistic expectations that ultimately lead to disappointment. In addition to setting time goals, be sure to set consider objectives that aren’t so tied to the numbers on the finish-line clock. You might aim to run up the hills you previously walked, try to perfectly execute your fueling plan, or run each mile within 10 to 20 seconds of the previous mile. Or you might try to do a negative split—that is, finish the second half the race faster than the first half.
This is the general race weekend final instructions note.
Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . .
Arrival
Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).
Think about what you did, not what you didn’t do in your training. When you go to pick up your race number or run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. The training plan that you completed has been highly successful for many runners. So when “joe cool” tells you he did ten 25 mile runs just remember all the good workouts you have completed.
Night Before, Morning Of
Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.
On race day eat some calories early in the 400-500 range of carbohydrates including the sports fluid you drink. For mid-morning race, you may want to have a few extra calories because of the late start or have a snack in the 100-200 calorie range wants you arrive at the race site. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.
I suggest you take some throw away warmups to the start especially if it rains. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear the t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.
Take a bottle with gatorade/sports drink to the start with you and right before the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut.
Early Miles
I suggest that you start 30-60 seconds per mile slower than your Marathon Goal Pace (MGP). You should run the 2nd mile at 15-30 seconds/mile slower than MGP. Try to get on pace by the 3rd mile and stay on pace until 18 or 20 miles when the race starts. I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.
Glycogen conservation is key as you can’t rehydrate during a marathon. So drink early and often (4-8 ounces every 20 minutes). It is better to consume enough fluid early and sacrifice the later stops if necessary.
Remember the 3 ‘C’s’
Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.
Control: You must relax yourself early in the race. You absolutely must go out under control and run easy for the first 18-20 miles. The marathon is evenly divided into thirds (in regards to effort): 1st 10 miles, 2nd 10 miles and 3rd 10K. Save yourself for that last 10K by running easy in the beginning.
Collection: Keep your thoughts collected and on your objective. In the typical big city marathon there will be about 250,000 distractions along the way. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.
The Ebb and Flow
I said before that I can’t guarantee anything about the training or the Marathon race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.
Marathons always ebb and flow, runners never feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .
You Always Have One Cup Left
That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.
You are a marathon machine!
As a machine you will have to dig down at the end to determine if you will have a good effort that you can be satisfied with or not.
Go get that last cup!
From Christi, "I decided to commit to using the Runcoach app when I signed up for the USAF ½ marathon. I was looking for a straightforward program that would be user friendly and generate speed and threshold workouts specifically geared towards my fitness level and race time goal. Completing the training workouts has improved my running form, VO2 max, and confidence. It has been enjoyable to run such a variety of paces. This has kept me mentally fresh and stimulated throughout the training weeks".
Christi, we wish you light feet and a strong heart on your virtual race day. Go enjoy your personal winner's circle!
Race day is almost here! Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . .
Arrival
Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).
Think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.
Night Before, Morning Of
Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.
On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink. If you have a normal pre-race breakfast then stick with it. Don't try any new foods before the race. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.
I suggest you take some throw away warmups to the start especially if it rains or will be cold. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.
Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.
Early Miles
I suggest that you start 15-30 seconds per mile slower than your goal pace. Your second mile should be 5-10 seconds slower. By the third mile you should reach goal pace I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.
Stay on top of hydration. Drink early and often (4-8 ounces every 20 minutes). It is better to consume enough fluid early and sacrifice the later stops if necessary.
Remember the 3 ‘C’s’
Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.
Control: You must relax yourself early in the race. You absolutely must go out under control and run easy for the first 8-10 miles. Remember the 1/2 Marathon is evenly divided into three sections of equal effort: first 5M, second 5M and last 5K. We want to save a little bit for the last 5K (Miles 10-13).
Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.
The Ebb and Flow
I said before that I can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.
Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .
You Always Have One Cup Left
That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.
You are a runnining machine!
You are programmed to give your personal best so. . .
Go get that last cup!
Winter is not the only time your running may take you among the clouds. Summer vacations or trips with family might bring you to the mountains. When you need to run at high altitudes, keeping in mind a few simple things can make your experience much more enjoyable and productive.
Hydrate, hydrate, hydrate
At high altitudes, you may not feel sweaty, even after you run. However, that does not mean that you don’t need to replenish your fluids even more so than at sea level. At higher altitudes, there is less air pressure. Evaporation happens more rapidly both off your skin as well as every time you exhale. At an altitude similar to Denver, you perspire about twice as much as at sea level. If you are not being very deliberate about water intake, your running will suffer, and general dehydration may make you feel ill (headaches, nausea, fatigue are common effects) regardless. Carry a water bottle with you, drink throughout the day, and avoid caffeinated beverages. If you are concerned about how much to drink, weigh yourself before and after a run at altitude to get a sense of how much water you have perspired during the session.
Expect to adjust your paces
Running at altitude requires your body to function when your lungs aren’t getting the same concentration of oxygen with each breath. Your body has to fight harder to produce red blood cells and the whole operation makes things more difficult on your muscles to function in the manner to which you may be accustomed. If you can run an eight minute mile at sea level, doing so at an altitude similar to Albuquerque or Reno might leave you the finishing the length of a football field behind your sea level self. For instance, your Vo2 Max pace is adjusted about 3% per 1000 feet, and expect it to still feel pretty tough. Keeping a good humor and realistic expectations is key to successfully managing your schedule when heading to the hills.
It will get better...but it will get a little worse first
There is a lot of discussion about the benefits of training at altitude, but a long weekend at a mountain cabin won’t quite get you there. When you arrive, your body begins to fight the good fight to produce red blood cells, despite the paucity of oxygen. Initially, it will lose this fight, and your red blood cell stores will dwindle a bit over the first few days making these days successively more difficult to a certain extent. After your body figures out that it needs to work a ton harder, it will, and production will ramp up like a toy company at Christmas. However, this takes a about 2-3 weeks before supply can catch demand. Once you return to sea level, this high octane production will dissipate fairly soon as the air pressure yields more oxygen per breath. So, if you are serious about wanting to train at altitude, plan a longer stay, and don’t expect a huge boost months after you return.
Protect your skin
Even a cloudy day in the mountains can result in a sunburn with UV rays over twice as strong at many common mountain heights. Wear hats and sunscreen, reapplying frequently to stay ahead of sun damage.
Keep fueling
At high altitude, your body must work harder to keep up with all the demands listed above and more. A moderate caloric increase is appropriate to keep up with your body’s needs.
While the benefits and challenges of running at altitude are still being researched, a beautiful trail run in the mountains can provide qualitative benefits that go beyond the resultant blood chemistry, and training hard and with friends can plant the psychological seeds for many a goal race campaign. Plan well, take care of your body while in the hills, and enjoy many a mile in the thin air.
Originally written by Dena Evans
Updated by Hiruni Wijayaratne
Summer is the time for colorful, fresh, and fruity.
Fruits are in abundance this time of the year. You should be able to find all ingredients at any local grocery store. The prep for each drink is under 5 minutes!
1) Watermelon Juice - High in vitamin A, vitamin C and potassium. It’s about 92% water.
Ingredients
Directions
2) Lemonade - Great source of vitamin C. Also helps to improve your skin and digestion.
Ingredients
Directions
3)Tart Cherry Smoothie - Beneficial for post run/ workout recovery. Tart cherries battle inflammation, while the protein from the Greek yogurt rebuilds muscle.
Ingredients
¾ cup tart cherry juice
1 cup frozen pineapple
½ cup nonfat Greek yogurt
Directions
1. Place tart cherry juice in blender. Add frozen pineapple and yogurt.
2. Blend ingredients until smooth.
3. Serve chilled.
Written by Neely Gracey
Updated by Kristin Martin
Did you know that water does more than just keep you hydrated? Obviously, that is an important role, but water is essential in your body for three other important tasks.
1-Water helps transport nutrients to the working muscles during training
2-Water eliminates waste products (like lactic acid) during high intensity training
3-Water works to keep your core temperature cooler by dissipating heat through sweating
Hydration does not have to be from water alone. Here are some other ideas of delicious, refreshing, and hydrating summer drinks.
The ramifications of not having enough fluid in your system can start with just 2% fluid loss. Headache, lack of concentration, dizziness, fatigue, inability to recover, and overall decreased ability to perform. Nothing that helps your training or allows you to work hard towards your goals. To avoid any of these happening to you this summer, here are a few things to include in your daily routine.
1-Drink 8-12 ounces of water when you first wake up to kick start hydration
2-Drink more than just water. Adding in electrolyte beverages will help your cells saturate with fluid and not dilute your body’s natural salt chemistry
3-Drink consistently throughout the day. Keep a water bottle with you at all times
Hold up your water bottle in a toast to quality summer training and good hydration!
Written by Jen Van Allen
Updated by Rosie Edwards
While training with us, you'll have a variety of workouts to help you build all-around fitness. Each workout plays a unique role in building your all-around fitness, and helping you reach your goals. It's important to stick to the pace and distance assigned for each workout. On your Schedule & History page, under the "Pace Chart" you'll see the suggested paces for each workout. Below, you'll find more guidance on how to guage your effort for each run.
MAINTENANCE: Run at a conversational pace, or 65 - 85% of max heart rate. If you’re huffing and puffing, you’re going too fast. These workouts are designed to build your aerobic fitness, without stressing your bones, muscles, and joints. Don’t take your easy runs too fast; save your energy for quality workouts like speed sessions and long runs.
REST: Let your body recover from training stresses, get stronger, and bounce back quickly for your next workout. You may do a low-impact activity: walk, swim, bike, or ride the elliptical. Just take it easy.
LONG RUNS: Long runs are meant to build endurance, and get you comfortable spending hours at a time on your feet. Focus on finishing the distance at your target pace feeling strong. Practice fueling strategies and gear logistics to figure out what will work on race day.
THRESHOLD: This workout, also called a “tempo run,” should feel comfortably hard, but it’s not an all-out sprint. You should be able to say 2 to 3 words while running. Threshold workouts should be done at 85-92% of your maximum heart rate. Threshold workouts will help you develop the ability to hold a faster pace for a longer distance, and they’ll train your legs and your lungs to be more efficient.
SPEED SESSIONS: During speed sessions you’ll alternate between short, fast-bouts of running (typically 800 or 1500-meter repeats) and periods of recovery with walking or easy running. These workouts build cardiovascular fitness, muscle strength, stride efficiency, and they get your fast-twitch muscle fibers firing. Those benefits will help you no matter what kind of goal is. Try to complete the assigned workout feeling strong.
To learn more about the purposes of each workout, click here. Have questions? Contact Us.
