Race Checklists

Things to do weeks before your race:

• Plan your training & follow your plan. Make sure plan includes:
• a balance of running, cross training, strength workouts AND rest days
• a regular stretching routine
• Start building habits you can can employ on race day.  These include:
• proper hydration pre-, during, and post- workouts
• eating appropriate meals a couple hours before long running workouts
• wearing proper footwear and gear
• proper footcare - in my case this involves a combo of lube, A & D ointment and blister band-aids (for preventive care)
• getting proper amounts of sleep
• getting up early enough to allow time to eat & go to the bathroom before long workouts
• breathing and running patterns you can employ on race day

Things to do during week before race day:

• Do workouts that target & dismantle race fears  
• Pick your gear - select from gear you have worn comfortably in several workouts already, select gear that is warm enough to handle predicted race day temperatures + another 20 degrees.  I Fahrenheit. If I know I will be the driver, I pick gear with zipped or buttoned pockets.
• Hydrate
• Identify positive patterns & habits you have that you want to employ on race day. Examples of things I do during training that I also do prior to and during races:
• for early morning workouts, I go to bed in my running gear so that within moments of waking up, my body is primed for my morning workout
• during workouts, I vary my intensity between my dream splits and comfortable yet quick splits in order to sustain a higher average split than my comfie safe split; on race days, I do something similar 
• I also train myself to drink water around the spots where water stations will likely appear in my upcoming races.  I don't like to carry my own water.  I haven't found a way to do it that doesn't feel awkward.
• Get proper amounts of sleep
• Taper workouts
• Eat right

Things to do 1 or 2 days before race:

• Shop for race day items that you don't have.  These include:
• some chafing remedy: runner's lube, gel, etc.
  
• baby wipes in travel size packets: WARNING: race porta-potties rarely have toilet paper when you absolutely need it
• small snacks for long races: gels, bars, etc.
• do NOT buy new gear - by now you should already know what you are going to wear and you should have already trialed that gear in several workouts
• Toe nail care: At the minimum, cut them.  It also can't hurt to polish them to strengthen them. 
• Wash your race gear.
• Pick up your race packet
• Get good directions to the parking areas near your race; find out if you need to bring cash to park there
• Brainstorm post-race brunch stops that are delicious and safe from race crowds

Things to do pre-race on race day

• Wake up early enough to eat a couple hours before the race start and to go to the bathroom before you commute to the course
• Check your race pack: should include your pinny, safety pins, your chip timer, your baby wipes, some water, snacks (if needed), some first aid supplies (couple band-aids & blister remedies), sweat proof sun block (if needed)
• Check your gear: make sure it's comfortable and not likely to cause chafing
• Proper footcare
• Anti-chafing care (if needed)
• Allow plenty of time to get to the course early
• Leave for your race EARLY - allow for enough time to navigate around closed roads near the course and to find parking
• Hydrate
• Go to the bathroom near the course (don't forget your baby wipes)
• Be nice to fellow racers - Example: Give away extra baby wipes to racers in need.  This may ease or prevent porta-pottie trauma.   

 Things to do during race:

• Have fun
• Listen to your body
• Run your race; Go through your sets; Do not mimic other people's forms and paces UNLESS their style is compatible with your own or UNLESS they are race pacers that are running splits you trained to run
• Be aware of the people and things in your surroundings.  I have seen several racers trip and run into people and random stuff because they weren't looking at obstacles immediately in front of them. 
• Hydrate

Things to do post-race:

• Stretch
• Eat & hydrate
• Celebrate with brunch!
• Sign-up for your next race and then start over