The Night Before

Tomorrow I am running the Waterfall Glen Xtreme 10 race which is a 10 mile trail race around a local forest preserve. This will be my third year running and I am looking forward to it.

2015 Xtreme 10

My pre-race routine

1.  Check the weather! Most runners constantly check the race day forecast weeks in advance of a race, but it is important to know what you will be facing. This will help you prepare mentally for what you might experience, and you can begin planning your race day outfit.

2. Plan your outfit and lay out your race clothes. This avoids scrambling around in the early hours of the morning before the race searching for what you want to wear. The weather will dictate what you will wear, so plan accordingly. Hot races usually require few layers, sweat absorbent material, and a hat or visor to shield your face. Cold races may mean wearing several layers that you can shed as your body gets warmer during the race. In the event of rain, plan for waterproof layers and a hat or visor to keep the water out of your face.

3. Charge any devices you will be using such as a Garmin and Bluetooth headset so that they do not die on you during the race.

4. Prepare your race day bag. Whether you will use the bag check or have someone hang on to your bag, having all your essentials ready prior to race day will ensure you do not forget anything in the morning.

What's in my bag:

• Race bib
• Sunglasses
• Fuel: usually Gu or Huma Chia gels
• Body Glide
• Sunscreen and bug spray
• Driver's license or ID
• Hand sanitizer
• Kleenex (can be used in more than one way if you get my drift...)
• Race or hydration belt/water bottle
• Clothes to change into after the race
• Towel
• Extra water bottle
• Safety pins!!!!! You can never have enough of these
• Chapstick
• Electronic devices (watch, bluetooth headset, etc)
• Recovery sandals
• Extra hair ties

5. Pickup your packet and bib. Some people like to wait until race day morning to do this, but I try to go ahead of time if possible. Whether you attend an expo or just a packet pickup, having your bib and other important information ahead of time will ease your mind the night before a race. 

6. Review the course map and hydration stations. This helps you develop your race plan. You will know where to expect hills, lack of crowd support, and where you will want to fuel based upon the water stations. If it is a course with few stations, this may determine whether or not you want to bring your own hydration.You can also discuss areas where your family and friends can meet you after the race, or a good spot they can cheer you on along the way. For trail races, this may determine if you need bug spray, long socks, gaiters, etc., so familiarizing yourself with the course and terrain will help you plan what you should wear and bring in your bag. 

7. Rest! Unless your race is on a Saturday (like mine is tomorrow), you can likely take it easy the day before a race. If you have to work, try to stay off your feet and give your legs and feet a rest. Some people like to do a shakeout run the day before to get the blood pumping. I recommend doing whatever makes you feel comfortable going into race day. If you are somewhat tired and sore, skipping the shakeout in favor or a light yoga session may be a better option. I have tried both shakeout runs and yoga the day before a race and never felt lacking because of either. However, do not try anything new as you never know how you will feel the next morning.

8. Hydrate and fuel! Make sure you drink water throughout the day and that your nutrition is on point. You do not want to be dehydrated going into your race, and you also do not want to have any intestinal problems before or during the race. Do not eat any new foods. I tend to stick with 1 of 2 pre-race meals that have worked for me. You want to aim for around 70% of your days calories coming from carbs, but this is not an excuse to eat everything in sight claiming that you are "carb loading". Not all carbs are created equal, and your focus should be on whole grain carb sources such as whole wheat pasta. Some prefer to avoid vegetables as this can cause bloating and intestinal distress, but do what works for you. Do not overeat or you will wake up full and sluggish, but do make sure you eat to support your activity level the next day. This is not the time to worry about your weight or gaining weight from eating carbs. 

9. Finalize race day morning details by creating a timeline. Determine what time you need to wake up, eat, allow yourself time to go to the bathroom, drive to the race/take public transportation, park or take a shuttle, check your gear and/or use the bathroom all within time for the start of the race. I have had many dreams of getting to a race late so I plan everything to the minute on race day morning so that I know I will make it to the starting line calm and ready to go. If it is a race you have attended before, you will know the little nuances that you might have to deal with. For example, my race tomorrow usually has few porta potties with horrendous lines. Both years I have had to go in the woods (hence the Kleenex in my bag!) in order to make it to the starting line on time. 

10. Get to bed at a decent time. For me, there is little point in heading to bed early and studies have shown that it is actually the days leading up to the race that determine how rested you are, and not soley the night before. While you do not want to stay up late, you should go to bed around the time you usually do after you have done all you can to prepare for the race. Your mind might be active thinking of race day, but if you have prepared everything then you should not be laying awake worrying about forgetting anything or the weather, etc. Even if you do find it hard to sleep, don't stress that the lack of sleep will hurt your performance. Your endorphins will get you going in the morning and you will likely not feel tired until after the race. The hay is in the barn as most like to say, so get some sleep and let the next day play out as it may. And don't forget to set your alarm.....