Racing Preparation
The Night Before
Eat a healthy well-balanced dinner. Drink plenty of water.
Look at the Meet Sheet so you have all the information you need (race time, etc.)
Packing checklist for the race:
–Uniform
–Training shoes for warming up and for after the race
–Racing shoes if you have them; racing shoes are recommended for competitive runners
–Sock for racing
–Dry clothing for after the race (dry socks and shirt are most important)
–Warm clothes (extra sweats for cold days)
–Water bottle, filled!!!
–A snack for before and after
–Toilet paper (invites often run out)
–Sun protection (sunscreen, hat, etc.)
–Toiletries (hand sanitizer, deodorant…)
–3 garbage bags (1 for garbage—pack out your trash, your coach will freak out if MV leaves a mess!; 1 to protect your gear bag and clothes in wet weather, and 1 as emergency rain gear)
–Any medications you may need
–A few $ for souvenirs—optional
–Anything else you think you might need; bring a text book to read if you have dead time
More for the night before the race….
Get to bed so you have a good night’s sleep
–Plan for this and do any homework in advance so you don’t have to stay up too late
–Set your alarm
Morning/Day of the Race
Have a glass of water as soon as you wake up
Healthy breakfast that works for you (write down what you ate; if this works for you, you have your good luck breakfast!)
Bring your gear bag with you; have your training shoes on so you won’t forget them!
Sip water throughout the day
Healthy lunch for an afternoon race
Don’t miss your ride (Be on time at the MV bus circle)
At the Race
Jog some or all of the course; this depends on how long the course is and how ‘elite’ you are–a freshman might jog the first and last 3/4 of a mile, a varsity runner might jog the entire race. Be familiar with the start and finish line. Jog backwards from the finish line and pick a landmark to start your all-out sprint, 30 seconds to 2 minutes prior to the finish line.
Find a bathroom
Give yourself time to warm up (30-45 minutes or a little more before the race)
Don’t be afraid to get completely warmed up; almost all high school runners don’t warm up enough.
Get together with the group you are racing with (e.g. if you are in Frosh-Soph Boys, stick together and warm up together as a team).
Run for 10-20 minutes easy with the group.
Do the dynamic drill set we always perform at the start of practice, except do not do the lunges (double the 3-step reach). Do side and front leg swings.
Jog a little more and do 2-6 strides; 4-6 is good for most runners. Try to time to finish your strides about 5 minutes before the race, then get at the start.
–You may be able to get a couple more strides in at the start
Identify who the starter is and keep an eye on him or her
Say ‘thank you for volunteering’ to at least one of the volunteers helping at the race
Say good luck to your teammates and competitors on either side of you
Get an MV cheer going! It will get you pumped up.
Remember that it’s always ‘A GREAT DAY TO RACE!’