Summer breakfast bowl:
It’s just too hot outside for warm oatmeal!
My bowl contained:
- 1 Chobani pomegranate
- 1/2 cup raw oatmeal
- 1 banana
- Pecans
- Raspberries
Perfection:
Game Face
The other day on Twitter, I was asked how to prepare for a race – what to lay out to wear, how to plan, and what to do in the worst-case scenarios.
Get ready to get your game faces on!
THE WEEK OF THE EVENT:
- Follow the taper on your training plan. What’s a taper? A taper is a reduced mileage/rest period immediately before a race to prepare your muscles for the event. It helps to run (or bike) on “fresh legs” – you’ll notice a HUGE difference between the way you feel on a mid-training long run and the way you feel on race day if you follow the taper.
- The taper length varies according to your race distance. A 5K might only require a 2 day rest period, a 15K or Half Marathon might require 3 days, and the typical taper for a Marathon is two weeks. Personally, after 26 races, I have found that I perform better when my taper period is not that relaxing/long – for example, two weeks was about one week to long to taper before my marathon. Everyone works differently, but if its your first time doing the distance, follow the taper on your training plan.
- HYDRATE, GET ENOUGH SLEEP, and EAT CLEANLY. Treat your body especially well in the week leading up to the event. You’ll notice the different on race morning. NO ALCOHOL!
TWO DAYS BEFORE THE EVENT:
- If it’s an endurance event (i.e. a Half Marathon or longer), you’ll probably want to begin eating a few hundred extra calories each day to max out your glycogen stores in your body. Carbs are your friend!
- Browse the event website to determine when packet pick-up is held. At packet pick-up, you’ll get your t-shirt , bib number, and timing chip. You can usually pick up your information several days before the event OR race morning, but some larger events do NOT have day-of pick-up, so be sure to check! Bring ID!
- Check and see if your race has an expo! Expos are really fun and a great way to pick up fun running gear for cheap.
- Lastly, browse the race website to learn valuable information about: course rules, course map, parking, and the number of aid stations. Based on the number of aid station they plan to have available, you might want to bring your own water to the event.
THE DAY BEFORE THE EVENT:
- If you’ve never been to the race start before, or you aren’t sure where it is, do a test drive to the location. In the very least, print out directions and double-check your directions with the information on the race website. The WORST thing come race morning is not knowing where you are going.
- Check the weather. You’ll want to know if it’s going to be cold, extra hot, rainy, or windy when planning your race day outfit.
- Put together a fun playlist to listen to during the race. Make it a little longer than you anticipate your race to be, and add a fun “get pumped up” song to listen to at the start. I especially love to listen to the Boondock Saints theme song at the starting line!
- Lay out your outfit the night before. Pin your bib number to your shirt and tie your chip to your shoe, if you have them already. Put sunscreen on top of your outfit so you don’t forget to apply it. Also lay out any gear or fuel you’re bringing to the race so you don’t forget them.
- Especially for longer events or events in hot weather, it’s nice to have a change of clothes for the ride home. Pack an extra shirt! While you’re at it, throw in a snack for the drive back.
- Charge your iPod, watch, and any other electronic devices. Enough said!
- Eat a filling, but stabilizing dinner. Don’t eat anything new or you’ll be running the Chickpea Masala 10K – it’s not a fun race to run… trust me!!! Don’t overstuff yourself.
- Plan your breakfast for the next day. It’s important to not eat anything new the day of a race – eat whatever you’ve been eating throughout training! My favorite breakfast is a peanut butter bagel with a banana.
- Decide what time you need to wake up and when you need to leave. Give yourself time for packet pick-up if you’re doing it race morning, and remember you’ll need to walk back to your car to drop off your free shirt. Also build in time for traffic and getting lost.
- REMEMBER THE #1 RULE OF RACING: Don’t do ANYTHING new on race day. Don’t eat something new, don’t wear something new, don’t change your routine at all. Trust me! It rarely ends well!
- If you’re nervous, spend some time envisioning a fun, positive race with a good, strong finish. It really helps to meditate on things going well.
- Stretch before bed, and get in bed at a decent time! If you have trouble going to sleep, try counting back by 300’s by 3’s. It works everytime!
THE DAY OF THE EVENT:
- Wake up, get dressed, and eat your normal breakfast. Go to the bathroom (this is crucial)! And yes, I mean #2.
- HAVE FUN!
Do you get nervous or just excited before a big race? How do you get your game face on and mentally prepare? I love visualizations – it helps me anticipate what the event will be like and puts me in a positive mindset.
**Envisioning a strong 100-mile ride on Sunday!**
Twitter
Operation Beautiful
Great tips!
Always works!
When I was doing loads of dressage competitions, I’d psyche myself up before hand – I’d picture myself doing the best test ever, winning it, amazing everybody! It’s all about positive thinking I reckon
(PS – I got a ticket to the HLS!! I am SO excited!)
i am so excited to meet you!
Gah! Freya! You are so lucky to be going! I am not excited as I am not going, but I am sure you will all have a fab time!
Caitlin – this is another fab post, very useful!
Thanks
Julia
http://www.britbride.com
I love this post. i think the nothing new on race day is especially important! I don’t really freak out at all before races for some reason, but I have some trouble pacing myself. So, for a few runs leading up to the race, I try to run at my goal pace the full distance (usually a 5k) once or twice so I can gauge how fast to go on race day.
I used to get so nervous, but recently I have a much better attitude. I totally agree that visualization works. I imagine myself having a great race and enjoying it. I don’t think negative thoughts, I don’t let myself dread it. It really makes a huge difference
Great tips, Caitlin! Have a great race Sunday!
Not a racer, but for other fitness events I just get pumped! Thinking of all the hard work I’ve put into it – there really isn’t much better.
I can’t wait to someday have some money …to afford nice bowls like you have. Nice breakfast.
I recently made a quick version of a pancake in the oven. Got a muffin out of it…nice for a quick thing!
When I used to run (my life has drastically changed) but when I did…toast with pb and j were constant…also oatmeal choc-chip muffins and cream of wheat things oddly…depended on the distance and time of morning. The stomach was always a worry.
These were amazing tips! I have my first 5K on Sunday and I definitely learned a thing or two…especially the tapering period! I was going to run the day before
I’m thinking a workout on the elliptical may be in order now!
all excellent tips! I am still playing with tapers to see what works best for me, too. But I too eat the same things before every race! a clif bar and a banana and some juice. you are so close to your race!
I’ve never heard of a race expo. How cool!
Thanks Caitlin for posting this info about preparing for race day! I’m still getting everything organized for Saturday. I’m nervous but very excited…I’m going to keep in mind to just ”have fun”.
I always get nervous before a race. I just can’t help it.
The biggest thing I have learned is to allow extra time for traffic. I was almost late to my half marathon this past February, and it threw off my whole race. I have to remind myself that if I am already getting up early for a race, getting up an extra 30 minutes early isn’t really going to matter. I would much rather have the extra time to feel relaxed before getting to the start line.
The yogurt in the first picture looks scarily like plastic… o_______O! Of course it must have been delicious, right?
I’ve never done any races – I would definitely consider myself FAAAR FAAAAAR from an athlete. But I’m starting to get a little more serious about my fitness and hopefully will begin running soon
I don’t know about any races in my area, but I’m a long ways away from that yet! 
Wei-Wei
amazing tips and i love the one…dont try anythign new on race day! you dont want to throw off your stomach with too much of something ‘different’ its best to stick with what you know best
ummm i just saw your recipe for the flax sweet potato balls and WANT THEMNOW!
Thanks for these tips, I’ve read many before but they’re good to hear again especially since my first big race (half marathon) is this Saturday!! The tapering part is really hard for me, I did my last 3 mi run and wanted to keep going, but reminded myself that I would regret the decision come Saturday Morning!
Great game face tips!! I think the hardest thing to do is force myself to eat the morning of because I’m usually so nervous and not hungry!
Great post! I get sooo nervous before racing, and it helps to tell myself that I’m not going to die if I don’t get the time that I want. All the worrying and freaking out is just wasting energy, and WILL NOT help me during or before the race.
Don’t forget to bring an extra sports bra when you get done with the race! A new shirt does not feel any better to me if I’m wearing a soaking wet sports bra!
Even for a 5k I taper off my work outs and make sure I’m super well rested. I’d be a nervous wreck if I was doing anything more.
This is perfect timing for me! My first half marathon is not this weekend, but next. Eek. I currently only have 2 days rest before the race and I’m thinking maybe it should be more like three? Any thoughts?
I agree that keeping things the SAME is crucial! Especially if your race is out of town, somewhere you are unfamiliar. You want everything to feel as ‘normal’ as possible. Great post!
i normally do three days before a half.
Breakfast thief! I had the same, but blueberries instead of raspberries. Love using yogurt instead of milk sometimes.
Echo and applause on the race week info!!
I get super nervous before a big race. My stomach gets all achy and I begin to talk. A lot, and in circles. You can’t shut me up!
Wish someone had written something like this for me before my first 10K. Great post!!!!
I definitely made a mistake before my last race- a 5K. I thought “Oh, it’s just a 5K. It will be fine if I have a banana with breakfast.” Despite the fact that I normally don’t eat a banana for breakfast before a run.
Yeah, I had banana heartburn for *hours*. Even if you’ve run longer races, don’t underestimate short races and their ability to bother your tummy!
Okay, maybe this is too much information, but I just don’t know how you you can MAKE yourself go to the bathroom before a race. (I’ve heard this tip elsewhere, but I just don’t get the “how” of it.)
To me, 3 a.m. wake up time + nerves + forcing breakfast down so early does not = #2. I’m curious, how do you “make” it happen?! LOL
COFFEEEEEEEEEEEEEEEEEEE
Even that didn’t do it for me before my marathon! lucky for me I had no “mishaps”!
damn girl you are lucky you didn’t have any mishaps!! my worst nightmare is not being able to go before a race. anyyywaaaayys, warning: this might be weird. sometimes i push down on my stomach, not hard but just like massaging it a little if you will. that helps. also, oh gosh, “envisioning” the feeling (NOT the product) helps too.
its all about the tricks. hahaha this was a funny comment to leave.
Nope, not that weird … but I’m not too squeamish. (several of my family members probably have IBS, one has been diagnosed, so you can’t be squeamish around us.) We do a thing called the “poop dance” in my fam — jumping up and down over and over to make it happen! I even tried that, and nothing! Oh well, lol, this is getting funny. Good thing Caitlin doesn’t seem to mind.
I feel like raw oats would be really dry but I guess mixing it with yogurt takes care of that…
You certainly have the best tips! You have had plenty of opportunities to get the routine down.
Thanks for sharing and maybe one day I’ll actually use them!
those are great tips! i don’t race, but i can imagine i would get a tad nervous beforehand…i mean, it’s a physical challenge, and you KNOW it will be, so it’s only natural to be a little anxious
Totally admirable that you are doing 100 miles. You have got your shit together girl! Way to be!
Okay, just reading this is getting my pumped up/excited/nervous for marathon day. I’m just entering taper period and I’m having a hard time holding myself back from doing more! Good luck with your event!!!!
@CarrieH- That’s nuts between the nerves AND coffee don’t get ya goin!
Ha ha, I know. I usually am, ahem, regular, and have a stomach of steel, so I was ok — if not just a little paranoid!
never before have I been so open with people discussing regularity… comes with the training territory I think haha!
i love talking about running and poop. I have to refrain from talking about it more on the blog.
These are great tips! I’ll have to keep them in mind for when I finally decide to do a race.
It sounds like you’ll be super prepared for Sunday!
Love this!!! Perfect timing for me since I’m running my first marathon in 2 and half weeks!!!!! eeeek. I’m doing it with Team in Training, so thinking about all of the people we’re helping as well as all of the people we’re there in memory of (my mom) really gives me another source of strength. I know you understand! I also like to visualize an easy, strong run. You will be great on Sunday!!!
im pretty sure my favourite tip is ‘go to the bathroom. And yes, #2′ lmao
You are going to do amazing this weekend! Wheeeee.
These are all such great pre race tips. I tend to get pretty nervous still, even after racing since I was 14…Hoping that one day I will realize it is just another run!
Thanks so much for your tips!! I get pretty nervous for race day, but I’m still a newbie, so hopefully that will subside eventually!!
Great tips and details.
Even though I always want to race faster than the last time, I can’t allow myself to think of running the race faster. If I do, my stomach becomes immediately overwhelmed in butterflies – doesn’t matter how close or how far the race is, nor does it matter the distance.
I have to think of every race as simply a training run and for fun. I HATE butterflies. They even make me feel light headed.
I’m “envisioning a FUN Half this Sunday” and will be thinking of you cycling strong and fast in your Century. Lucky you – CALIFORNIA! Love it.
Before my first race I was so nervous and had a constant stomach ache for the entire WEEK before the race. And it was only a 5k!
I’ve now completed 3 races and have had basically zero nerves for the last 2. Thank goodness!
Now I just feel excited! On the weeks of my races I taper way down and only fit in one more run, and then another light exercise. Then rest rest rest for the 2 days leading up to the race.
The night before a race I lay out my outfit, shoes, socks, bib, and charge my i-pod.
Race morning I can usually only choke down about half of a banana (and I don’t need much more for 5k distances I don’t think) and try to down a bottle of water as well.
And then I’m off!
You are going to ROCK this bike race!!
Thanks for the tips and good luck to you on Sunday! I’m doing a marathon in 2 weeks and am very very anxious..it’s my only shot to qualify for Boston as I will be leaving the country permanently shortly after that. One thing that I always do as the race day is approaching is to decrease the amount of fiber in my diet. I eat mostly raw plants so it’s a bit of a challenge, but I just try to stay away from sprouts, beans, legumes and fibrous veggies such as broccoli..learned that the hard way
good luck! i bet you BQ!!! i’ll be thinking of you!
These are such great tips! I am training for my first half marathon in September at the Grand Canyon! I will have to reread these tips as it gets closer
Good Luck this weekend! You are going to ROCK IT!
I really want to participate in some sort of event! But most of the atheltic activity I do is non-competitive. I would love to try a Sprint Triathlon though- i think that would be awesome!
Great tips!
Thank you so much for this!
I’m running my first 1/2 Marathon on June 6 and I need all the help I can get
Thanks for the fabulous tips, Caitlin! I think the tip that rings most true for me is not doing anything new on race day. Routines really do work for training and racing! I will bookmark this page and keep it handy for my triathlon in September. Thanks so much!
I love yogurt bowls for breakfast! Yours look yummy, so many fun flavors.
Great tips!! I will be sure to check this out if I ever do a race, which I do hope to do! Thank you!!
Oooh, I get nervous! Even before 5ks, I’m a little nervous, lol
You’re going to do great!
Thanks for sharing all of this! I love reading your blog –sorry to be a lurker, just usually have nothing to say
I’m adding Boondock Saints to my “must watch” list now –thanks for the song. Always looking for something new to psyche me up for the last few miles of a race!
hello!
Great post this morning! I’m so pumped to hear your race recap from this one!!!!! I think you’re going to do great! What’s your goal? Finishing?
And re: the poop thing before a race. My advice: make sure you drink the coffee early enough that the #2 comes BEFORE the race, not during it…
yes my goal is to finish. i dont have a time goal!
Awesome! I’m having a hard time even wrapping my head around that distance. But I can’t imagine a more beautiful place to do it!
What great tips! Best of luck on your race tomorrow! No matter what happens during it (how hard it is, how long it takes you, etc.) the point is that by the end… YOU WILL HAVE DONE IT! That alone is enough to be ridiculously proud of yourself for! Enjoy gloating
I’ve never raced and the desire has been creeping up on me for some time. I was just thinking the other day, “I’m sure there are tips for what to do before a race somewhere.” Thanks for the tips! Just what I needed!
Good luck!
Carb-loading was hard for me. I did it last week before my big ride and I just felt gross!
Your recommendations are so great. You can tell that they come from a seasoned racer. I just started racing (short ones!)& I have done all your “don’t do’s” I so wish I would have had this advise! Trial and error on race day is NOT fun!
I love when you tell us about your visualizations. Pretending to be a ninja is my personal favorite!
I uses deep breathing and positive self-talk (you can do it, dont worry about everyone else, slow and steady wins the race!the most to calm my nerves and put on my game face. a killer playlist is also very helpful to pump me up an build up my confidence
Haha Caitlin.. You have such great advice and your such an inspiration to me!!!
And girl you are soo right about going #2.. Woo I learned that at the Disney Prince Half I did.. eh it’s not pretty if you don’t..
Lol
Awesome tips, Caitlin!
I agree with all of them…especially not eating anything new on the day of the race. It’s a good idea to experiment with breakfasts that work well during the training process…not on the race day itself. Bagels and peanut butter have always been my favorite running fuel too.
Great tips! I <3 eggos with pb and a banana. It never fails!
Great comments! I fully agree with them all, as I had to learn the hard way a couple of times. Here’s an article I wrote that might also be useful to any runners out there about the top 5 runner’s mistakes:http://www.fitandfabliving.com/index.php/cardio/2158-5-common-running-mistakes.html
you are gonna do so great Caitlin! i wish you were closer to me so you could come present OB at my middle school-the girls need it and so do I!
i wish i could too!
Everyone seems to be eating raw oats these days—does it TASTE like anything?? I just can’t imagine it, even with all those yummy toppings. I love oatmeal though, so maybe I’ll try it.
I haven’t had to prep for a big race since high school. (I used to be a competitive swimmer.) Hardcore gangster rap music always got me PUMPED! haha. Nerves kind of suck, but essential to doing well…it shows you care. GOOD LUCK!
http://www.firednfabulous.blogspot.com/
it tastes like oatmeal
hehe
You are such an inspiration when it comes to a lot of things – eating, treating your body with love, preparing for both mental and physical challenges and the list goes oooon.
Your prep does in some aspects seem like how I prepare for mental challenges, such as an exam. Eating something tested and approved, using mental visualizations. Haha, I normally try to visualize how I will sit down for a test, and do my very best and walk out of the door happy. I normally try to not focus too much on the fact that I have to perform or “be best”.
Wish you the very best, Caitlin
I love the preparations for race day. I like to do little local races but one day i want to do a big race just to go to the expo.
Great tips! I’d just like to add – if there’s a chance of rain, bring a entire change of clothes, down to underwear, for yourself (and husband and children for that matter)!
I get pretty darn nervous! I’m prepping for my 2nd half mary (5/30) and I broke the nothing new rule. My mom made veggie eggrolls for me and I had them the day before. I paid for it dearly the day of the race.
Appreciate the tips!! I’m already super nervous!
I love the tips! It sounds pretty much like what I do before a race – the visualization is great. One question – I am a complete coffee addict and can’t start my day without it, but have never had it before a race. How much do you drink and how long before the race do you cut yourself off? Thanks!
i drink coffee the morning of a race
caffeine helps performance!
Caitlin you are going to do SO good this weekend! You will finish and you will finish STRONG!
I really wish I could make it to the HLS to meet you and all the other wonderful and inspirational bloggers but I will actually be in Chi-town the weekend before for Lollapalooza (weekend long music festival in Grant Park) so I will not be able to make the trek two weekends in a row. Enough about that though…sending you good vibes for Sundeeeeeee
This is SUCH a useful post. I am going to bookmark it for my 5k run and (maybe) marathon next year. Good luck with your bike ride, you will be fab!
SUCH great tips! Thanks, Caitlin! Bookmarked for when I can start doing races again next year
Awesome tips! & the “don’t try anything new” tip is SO important!
Good luck on your race
I get nervous AND excited! I always come up with motivational mantras for myself. “You are stronger than you think…” or “It’s ONLY three (or six, or ten…) miles!” and I have to have all of my stuff ready the night before to be totally prepared!
xo
K
BRILLIANT post!! Love your tips
Ahaha The Chickpea 10k…the other week I had a massive dinner of Indian food, but managed to make it through a 16K long run the next day. A true miracle
Ha! Laying it all out. Thanks for the sleep tip- do you have any go #2 tips? Just as crucial but equally hard to control.
See comment 23!
Not trying anything new on race day is absolutely the best rule, and that includes AFTER the race. My boyfriend and I ran our first half marathon 2 weeks ago and after he finished he gulped down the soy milk offered at the finish… and had an allergic reaction. When I found him in first aid, his eyes were swollen and he was wearing an oxygen mask! We had to go to the hospital for him to be monitored for a few hours. He’s fine now, but still a pretty scary way to end our race day!
omg im so glad your boyfriend is ok… allergic reactions are SUPER scary.
[...] i thought of Caitlin’s snack and [...]
Nice comprehensive report! Good timing too as my HM is a week Sunday
I haven’t raced before, but I think I would definitely get nervous.
[...] great find on Caitlin’s blog – Tips on preparing yourself for a race. These are so good and so comprehensive I really recommend that you read them. Even if you are [...]
[...] 8:25-8:30 – check shoes, Garmin, and iPod. Listen to the theme from the Boondock Saints on recommendation from Caitlin [...]
Hi Caitlin,
I love your blog! I am training for my first half marathon. I am trying to prepare for the day and noticed that you did Jellybeans for a mid race snack in one of your posts. I am wondering if there was a reason you used those. I have heard of the energy gel. What are your thoughts about that? I am wanting to start trying something during runs so I know what will work the day of my race.
Thanks!
Hi Hayley!
Jelly beans are basically just straight glucose (sugar) which is all you really need for long distance running. Gels and other professional stuff might have added electrolytes and whatnot, but you prob don’t need to worry about that unless you’re running in extreme heat or doing a marathon. Jelly beans are cheap!!
C
Awesome tips. It is so useful and sounds covering all.