Written by Caitlyn Ashton
We had a request to address MENTAL MINDSET ahead of races! Many of you are gearing up for Spring racing so we have a 3-in-1 tip for you today!!
1. Establish a clear race plan
2. Reflect on all of your training
3. Visualization/meditation exercise
ESTABLISH CLEAR RACE PLAN
Prior to race day, you should have your plan figured out. You have been practicing pacing and nutrition throughout your training, so you have the basics to build a plan and simply execute.
This was addressed in a previous TT, find it here:
https://highlandcitystriders.org/…/build-and…/…
REFLECT ON YOUR TRAINING
You have spent months preparing for your race. If you have pre-race nerves or anxiety ahead of it, take some time to go back and look at all you have already accomplished in your training season. You have cumulated tons of miles, had good and bad runs and workouts, practiced your fueling/hydration and learned a lot about how you will problem solve on the fly on race day.
Race day should be treated as your “victory lap” to celebrate everything you have done throughout the season. And if things didn’t go perfectly during your training – missed runs, injury, etc – you should still be ready to celebrate getting to that start line. “Every start line is a gift” as they say!
VISUALIZATION/PRE-RACE MEDITATION
If you are tapering and trying to figure out what to do with that extra energy, consider visualization. Each day find 5-10 minutes to visualize your race day experience.
– close your eyes and focus on breath
– Imagine yourself at the start line
– Imagine the start of the race and going out calmly/smooth
– Imagine elements of your race day plan like each gel you will take and when
– One imagine the weather as your ideal outcome, the next day imagine your worst case scenario— and what it will feel like/how you will respond
– Imagine other challenges that might arise and how you will work through them
– Most importantly!!! Imagine those final strides toward the finish line and you are strong/capable and maybe even smiling!
You can practice this multiple times a day if it’s helping, but remind yourself that you are capable and ready! One foot in front of the other 
BONUS- pre-race meditation (for night before or morning of with the famous, Emily Saul):
https://open.spotify.com/episode/3vAmEmrfViaKZgt3iWpV6G…
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