Each time I do a race, I try to learn from it so I can be more prepared for the next race. Here is what I have learned for #STWM.

A few days before:

• Start carbo loading (but don’t go overboard)
• Drink lots of water
• Try to get lots of rest
• Try to be ‘regular’… you know… with #2
• Figure out how and when to get to the start line (I already did this last week)

The day before:

• Go for a short (5k) shakeout run
• Pick up race kit (or do it earlier if possible)
• Have a final high carb (pasta) meal at lunch but stick with tomato-based sauces (no cream sauces)
• Have a light dinner
• Charge your watch/phone
• Gather race day outfit, gear, and fuel
• Post a flatrunner on IG 😊
• Make Nuun and put the bottles in the fridge
• Pack my race bag
• Clip toe nails
• Set one or more alarms
• Try to sleep (it will be hard)

The morning of:

• Don’t try anything new
• Drink a glass of water as soon as I wake up
• Eat a pre-race breakfast (usually a PB&J) about 2-3 hours before the race
• TMI: try to ‘go’ at home, Vaseline wherever chaffing may occur, Band-Aid my 4th toes to prevent blisters, wear a pad in case of bladder leaks 😬
• Pin the bib on
• Check shoe laces
• Go to the bathroom again before heading out of the house

Before the race:

• Check-in my race bag
• Try to stay warm
• Go to the bathroom again, even if it’s a port-a-potty
• If possible, do a short (1km) warm-up before going into the corral

During the race

• Don’t start too fast (it will be hard)
• Stay hydrated
• Fuel every 30-45 minutes
• Trust the training
• Celebrate the journey
• Look around, read the funny signs, high five the kids, enjoy the race!

Post-race

• Drink whatever is offered (water, Gatorade, juice, chocolate milk)
• Eat whatever is offered, ideally some protein within 30 minutes
• Change into a dry outfit (including socks and shoes) as soon as possible

At home

• Take a shower/bath
• Foam roll
• Take a nap

The evening of

• Do a bit of walking
• Drink lots of water
• Think about my next race! 🤣🤣🤣

10 more days to go!