Drafting a race plan is an activity I save for the final week of taper.  Drafting a race plan is key for a successful race, regardless of the distance.  It’s a way to control what you can control and calm race day nerves.  The more mental energy you can save on race day, the better!

Reflection

The first thing I do when drafting a race plan is reflect back on my training.  In particular, I look back at long runs and tempo workouts.  During those runs, I would practice running intervals at goal pace, so they are good indicators of the pace I can hold for the race.

Splits

After reflecting on training, I list out mile-by-mile splits that I think I can hold.  For this Sunday at the Chicago Marathon, that means planning out mile one through twenty-six, even including the split time for the final .2 up Roosevelt.   For miles 10, 13.1 and 20, I also calculate the cumulative clock time so I can check in mid-race.  

Once I have my splits in order, then I look at the total time.  Just because I started out with a time goal at the start of training, does not mean that HAVE to stick with that.  I make adjustments as necessary, which usually means tweaking splits so I start slower and save energy for the end.  The day before, I make any final adjustments based on weather.

Other Aspects of Race Week

Drafting a race plan includes not only the race plan, but a plan for everything surrounding the race.  Nutrition/hydration leading up to the race and during the race, expo plans, shakeout, outfit, race warmup, and recovery.  After spending hundreds of miles and hundreds of hours training, why leave something trivial up to chance?

I make sure to purchase all the nutrition and hydration products well in advance.  During the week, I focus on whole foods, complex and simple carbohydrates, and at least 100 ounces of water a day starting 2-3 days out.  Meal prep is key!  For a Sunday race, I’ll visit the expo Friday.   The night before I lay out all gear (all things that I’ve tested on runs before) plus my throwaway clothes.  In my gear check bag, I include protein powder and warm clothes for immediate recovery.

Study

Once I have all my splits and such in order, then it’s time to review, review, review!  I study the plan and trust the plan and then race the plan.  Plan the race and then race the plan!

What steps do you take when drafting your race plan?  Linking with Fairytales and Fitness.  Let’s stay in touch!  Follow me on Instagram or Facebook for more food/fitness related posts.  

Happy running,

Becca