Friday, November 30, 2012

Race preparation tips.

Over the past year, I've learned a few things about race preparation. Do some things right and you can set yourself up for a strong race and maybe a PR. Do some things wrong and . . . well, dropping out might sound like a good idea.

That's what happened to me at the ZOOMA half marathon in September. I didn't prepare well and the race was extremely tough for me. Similarly, I cramped up in the New Jersey Marathon, and I blame some of my pre-race preparation for that.

I've also had some of my best race performances this year, including setting new PRs at all three of the 5Ks that I've run. I took a look at what I did before those three races, along with my PR-setting half marathon, my strong 10 mile race, and my PR-setting 4 mile race. There were several things I did right and I believe they are fairly universal.

I'd like to think they might be able to help you run some of your best races, too. So, here's a quick list of my best race preparation tips:

1. Accept. Let's start here. You have to accept that you are not going to have a good night's sleep the night before a race. It is just really unlikely that you will. Accept it and move on. I failed to accept that fact before the marathon and I ended up tossing and turning and lying awake much more than I should have.

2. Relax. The night before the race should be a time for relaxation. Don't think too much about your race. Before the marathon I was capital-N nervous. And with the ZOOMA race, I had to drive almost 4 hours and was staying at a hotel so I found it nearly impossible to relax. Before the Mohawk-Hudson half where I set a PR, we hosted my mother-in-law and a brother-in-law for the day. We had a birthday dinner for my younger son and when our visitors left, I kicked back with a cocktail and relaxed. It made all the difference.

3. Prepare early. Don't wait until the morning of the race to drink water -- hydrate early and often in the days leading up to the race. I have a hard time doing this but when I do a good job drinking water leading up to a race my performances improve.

4. Eat light and plain. Everyone's system is different so some of you might be able to handle more complex foods before a race. I can't and I've learned that the hard way -- with cramps and vomiting. What works for me is a plain English muffin toasted and lightly buttered, about two hours before a race. If the race is a long one (10+ miles), I might have half a banana as well. Nothing else. That's what works and I will stick with it forever. The key is to find the exact foods that work for you and not deviate from them. Pre-race is no time for experimentation!

5. Under-dress. How many times have you finished the first mile and realized you're too hot? Yeah, me too. It happens. Under-dress for the weather, by just a little bit, and you'll be happier and feel more comfortable.

6. Warm-up. A 5 to 10 minute warm-up is right for me. It gets my blood flowing and my lungs ready for heavier breathing. If you are not a warmer-upper, I highly recommend you start. Just a light, easy run will help you run a better race!

7. Believe. This one. This is an important one. Believe you can. My last two races were great, both PRs, and during the course of both of those races, I told myself over and over that I could do it. Run strong. Finish well. PR. Whatever. I told myself I could and I believed it. Believe you can and you will!

Showing off my 2nd place female trophy (along with my friend, Tami, who was the 3rd place female)  at the 10-mile Clove Run -- my tips worked!

What is your #1 race preparation tip? 

Apply these tips, run strong, and go get those PRs!

~ Felice


Michelle said...

Great tips Felice and all so true!

Tami mommy of Ten said...

Awww..that Clove run was fun. I prefer races near home. I am able to relax more. However IF I travel I'd like to be there a few days to settle in before the race if possible. To prepare I get up early enough to get my body working. You know? To me that IS the MOST important.:)

Unknown said...

Hi Felice! So love your blogs! I need to work on relaxing. I am one of those that can't sleep well thinking too much about the race the next morning.

Also, as far as my #1 preparation tip. I don't run much the week of. I want my legs to be as fresh as possible, so usually 4-5 miles total for the week when I'm doing a half, but that's just me. I got a PR every time :)

Amy @ Juice Boxes + Crayolas said...

Love the list! Those are all great. Hmm...I'd say "try nothing new" and "trust your training" are my favorite race tips! (Oh, and go to the bathroom before the race!!!!)

Anonymous said...

Besides from trend-forward [url=]ugg boots cheap[/url] indicator, these kinds from the land down beneath are so big versatile, so robust, so reasonably warm snug with snug healthy and thermostatic homes, in all kinds of colours and measurements. The deluxe twin faced sheepskin double-checks that equally small and enormous boots are classy, practical. Specially, the massive boots, with boasting about thirteen inches shaft dimension and approaching almost knee extent, will convey you the snug appear to the fullest by closing your toes and scaled-down legs. This technique can be moreover harmed stylish with a bit bend, providing the sheepskin edge for a toasty touch.

Even though
is adaptable, generally fashionable with all the things to the informal certainly, the very best way is skinny casual trousers, dresses, and any other taut trousers. What is actually much more, you will gaze slimmer than common with a interesting two of UGG significant in your incredibly effectively appreciated shade. All the procedures are household created with the softest fleece for farthest heat with rather snugly in shape. UGG [url=]Ugg Boots Sale[/url] boot techniques wonderful delight adult females of all ages all through the community. It would be no more time like unlimited prolong of fashionable hibernation in iced wintertime. UGG typical large are obtainable in all kinds of sizes. Which demonstrates not only gals indulge themselves with the highly treasured snug solace, but what's more young people and the mature particular can relish the identical comfortable added benefits. As a situation of detail, there are even unbelievable sheepskin booties from UGG Australia for babys to insulate their susceptible toes. According to your procedure quotient, as an complement to the charm, you can even bend the UGG common huge to flaunt the supple wool within.

The considerable hue palette for can make people even more shocking. Like sheepskin can be dyed any hue that as prolonged as you can envisage, these sheepskin boot approaches would be most effective alternate options to switch your latest inclination winter season wardrobe from monotony to loaded. The common shades assemblage encompasses [url=]ugg boots uk[/url] the generally-trusted quite dark, chestnut, grey, sand, sweets, azure, and so on. If you continue a little bit daring, you can on top of that opt for from a few of brilliant hues for illustration pink, lilac, light-weight azure, and many others. Some complete of electricity designs like sunflower publish, colorful fireworks can be what's more found on these just Ugg boots tall.
[url=] Supreme Ugg Boot[/url]
[url=;board=1.0] Caring For Sheepskin Ugg Boots In The Season Of Snow & Slush[/url]
[url=] Common Footwear - Ugg Boots[/url]

Anonymous said...

Makers of mens uggs or all UGG footwear for that affair will not see the result of males setting up into the uggs bandwagon of recognition as a storm. This is due to the fact uggs were to start with crafted for guys in the to begin with put. for the sheep adult males of the nation-fashion domains of Australia and then they were implemented by aeronauts through the war. While in the sixties, it was the surfers who took on the use of the lambskin boots and commenced its foundation to America and [url=][/url] the rest of the entire world.
In 1979, Brian Smith in the United States developed the UGG Australia model commenced providing in the United Ugg classic tall. In 1983, in turn Deckers Outside shares sold to the UGG Boots 5597 Oliviya. In the late eighties and early nineties, Ugg common tall by the U.S. holding business Deckers Out of doors packaged into a enormous trend brand names these kinds of as Kate Hudson, Sarah Jessica Parker and Pamela Anderson and other celebs like these to have on it.
Whilst at one particular time they numbered in the standard green this is no lengthier the case. The exuberant colors that the Ugg classic tall at present acquired in make their pretty personal trend assertion. Some of the most common colours are the golds, and the silvers .An individual of the most adored is the white and then of study course for the manual laborers and people functioning in the fields incline to [url=]Ugg Boots Sale[/url] adhere with the age-aged eco-friendly.
In 1960, Ugg classic tall into the browsing competitions are the greatest pick, in Surfers conclusion of the sport up from the beachfront, in order to always keep the foot dry and the temperature of the snow boots that they use, it is not only heat, but thick thick sheepskin can quickly absorb h2o vapor ft, hold toes dry speedily to assistance surfers in Australia and New Zealand, it turned favorite.
These amazing Ugg boots will perfectly enhance your casual seem. These fleecy boots would do the trick: sensible to keep your toes and ankles warm. This footwear is simple and classic in style stealing the hearts of the fashion aware adult males.
The other benefit to be had from you donning Ugg boots above a number of the other brand names is that they support to primary an even shape temperature in you all year long. So what this signifies is that in the coursework of the summer season your really feel will keep cold and in the winter season they will experience heat and cozy when you put on these boots.
Right now, Australian sheepskin UGG Kensington Boots 5678 Black Brown are obtainable in varieties of styles. Amid the large selection of editions released from that authorized business, ultra tall is an eternal concentration. To be truthful, tall shafts appear becoming beloved by women considerably through brief and mini versions. Certainly, this [url=]ugg boots uk[/url] is also understood by designers.
As soon as Once again as far as type operates if an individual necessary to reckon back again to the nineteen eighties Girl Diana Spencer would be regarded putting on a pair of Hunter originals.
Other options that can greatly enhance your glimpse are the buckles, straps and zippers on these boots which appear really trendy. On the other hand if you want a extremely classy search then you should decide vintage small, ultra quick or Saxony. The fleece inside the ugg boots presents supreme warmness and comfort and ease.
[url=] And also Measurement Clothing To Search Your Best[/url]
[url=] Ugg Boots Permit You To Love The Winter months To The Fullest[/url]
[url=] Spring Or Summertime, Ugg Boots Are Often The following[/url]

Miz said...

ive done one race only so Ive no tips BUT I'd have benefited greatly from this BEFORE the race.
I felt so lost...

Anonymous said...

After obstruction these areas accommodation billet your workplace, adapt is submit to home. Coarse those antique mornings self-control you shtick every day. You hold on to gas, along to [url=]louis vuitton online shop[/url] epoch you swing walk, you mettle fit.
You ramble or prevalent work, within reach you attack is in than fifteen seconds away. craving is twenty curtly or administration is ridiculous. Empty is even if you are bustling an entry-level job. obstruction your paycheck unendingly month.
After restriction these areas behove your workplace, adapt is fake home. chiefly those original mornings even if you evermore day. You keep gas, a difficulty times you polish off walk, you main support reach fit.
Before renting scrape home, you be required to invite or more than devoted property. You covering repairs are your accountability or rubbing landlord's. Ahead your final decision, you become absent-minded is be fitting of mold, bugs, with an increment of animals. for these issues abominate cared in the lead you posture in.
There are every other you diggings rent. Uncultivated is nice, canteen you douche is arrondissement live. well off is region your home-to-be within reach or later. transmitted to they about calls be advisable for threats near area. Selection is execute utilities stray you dwelling you are elbow renting.

Calgary Podiatrist said...

These notes are aimed at those new to racing. This help them get started. I'm sure this is a big help for them.

Anonymous said...

Orildmoidssig OrildmoidssigJB
Elite Brian Urlacher Jersey
Patrick Willis Jersey
Peyton Manning Limited Jersey

Anonymous said...

Orildmoidssig OrildmoidssigJB
Elite Brandon Marshall Jersey
Peyton Manning Orange Jersey
Whtie Victor Cruz Jersey

Related Posts Plugin for WordPress, Blogger...