My Pre-Race Routine

What I do to make sure I'm ready to run my fastest

Mar 17, 2023

I don’t line up for a race very often, so when I do, I want to make sure it’s my best effort.

I’m writing this as a sort of checklist for me - and so that you have an idea of what I do the week, days, and hours before a race.

This week has been the first week in about 2 months that someone in my family hasn’t been sick. So while that’s been a refreshing change, it also has left all of us a little leery that another week of someone being sick is right around the corner.

That being said, my mileage was, unfortunately, a little lower than I would have liked it to be, but since I knew I was tapering and there was nothing that could be done about it, it is what it is. There was going to be no point in fighting through some tired nights and some run-down feelings that would have made training any better or made me want to run more.

Workouts

The last two weeks of workouts have been really good - albeit 11 days apart. That’s just kinda how things worked with me being sick. Two weeks ago, I did an intense speed work that went really well and tells me that I can run faster than my mile race pace and still feel good.

Then I did threshold 800s with short rest and some sprints/striders in spikes just in case I decide to race my mile in spikes. Doing a bit of work in shoes you are contemplating using is a good idea in case they absolutely aren’t right.

You don’t want to find that out on race day. Trust me.

Long Runs

While long runs recently have been much shorter than previous weeks, I am fine with how many 60-70 minute/8-10 mile long runs I’ve done. For the mileage I’ve been at, these have been more than adequate.

And now that I’m resting up, 6-7 milers are just fine.

Lifestyle

After talking with John about his training and how he doesn’t drink and then comparing my Garmin data after a social night, I’ve all but paused on the drinking. I feel better, I get better quality sleep, and I wake up feeling like I’ve actually recovered.

I’ve coupled that with earlier bedtimes (TV off at 9:30, in bed, lights out at 9:45-10) has greatly added to the quality of my sleep and recovery.

person walking towards trees — Photo by Les Argonautes on Unsplash

Knowing that I’m taking care of myself has obviously helped my training but also allowed me the freedom to get after it with harder workouts and longer runs, especially as I move to the end of my racing season.

Mental Aspect

This has been a little challenging because we’ve all been sick and not getting great sleep. I had 5 days where I just felt like I was in a fog - but now that’s behind me, all signs point to having 2 really good race efforts (a Thursday mile and Saturday’s Adrenaline 5k).

Thank you for reading TrainwithMarc. This post is public so feel free to share it.

Bring my mileage down gradually.
Focus on eating well, hydrating often, and keeping up with hygiene (including staying away from sick people).
Before big races I like to shave my legs. It puts me in “game-on mode”.
Focus on having fun and smiling. I know that this is supposed to be fun and that helps on race day.
Trust the training I’ve done. I look back at the training I’ve done and confirm the race effort I expect to be able to run.
Pack my race bag with essentials for during the race and then for after as well.
Don’t wear race gear before the race :)