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Race Week Prep

We’re just 5 days away from the 2022 Eugene Marathon and Half-Marathon.


Here are some useful tips to use in the week before any race to help prepare you for your best race day. To those new to racing, it's a learning experience and this can help speed that process up. To the experienced racer, some of these may be routine for you- but you're still likely to find 1-2 tips useful.


Race/Course knowledge and logistics:

-parking (consider road closures before and after finishing)

-time of packet pick up, expo, race start

-course profile: elevation changes, running surface changes, water/aid/bathroom station placement



Self prep:

-knowing your outfit/gear (having tested it in similar conditions previously). Backup plan for last minute weather changes

-the same breakfast (and a day or two of eating pre-race) that’s worked for you

-knowing your pace, hydration, and fueling strategies

-having race goals (sometimes A/B/C time goals, sometimes effort or execution based goals)


Mental/psych prep:

-mental imagery: go through the course (having run the course, if local, is hugely helpful)

-try to imagine where you’ll be feeling highs and lows, and how you’ll respond to each.

-minimize brain chatter: the less debating you do in your head, the more mental battery you have to push yourself (this is why you plan your race strategy ahead of time)



Physical prep:

-mileage taper (see previous Instagram and blog post)

-using that extra energy to perform rehab and exercises to mend last minute soreness and physical taper tantrums

-don’t over-taper or over-rest either. Your body is used to it’s routine, keep frequency of running (and even strength training) but dial down the overall amount (miles, weight, reps/sets) so you don’t feel stiff or stale

-really dialing in hydration and nutrition, definitely avoid any foods you're allergic to reactive to (probably good advice 24/7) and also try to avoid foods that take extra work to digest (red meats, dairy, spicy foods).

-extra sleep? Yea- do that if able!



Hope you found these this helpful. Remember- Zenith Performance and Wellness offers a range of services including:

-Physical therapy for injured athletes and humans in general

-Performance Physical Therapy for those not injured but looking to move and perform better

-Recovery Sessions for those who want a bit of help between training sessions or to just feel good.

-Personal and performance training


 
 
 

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The spirit of Zenith is upbeat, friendly, and deeply supportive. From being greeted by Allie at the front desk, to interacting with James in the office, to sessions with the professional providers, it just feels good to walk through that door! I have worked with PT Mariel, both before and after hip replacement. She is equal parts exceptional knowledge and motivational joy. And I've just started working with Alex, the personal trainer. He is also obviously very knowledgeable, dedicated, and personable. Both he and Mariel are committed to creating individualized programs by listening and responding to their clients in order to build not just optimal physical strength and recovery but also to educate us in ways that will support our on-going health and resilience. Zenith really does live up to its name!

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Zenith has small group personal training that has empowered me to make so much positive change in just a few months! Alex has introduced a newly-beloved part of my weekly routine to me: weight lifting. I’m so glad I took the leap and joined! 4 stars for now because the time slots for working out there are pretty limited, but they’re hoping to expand those in the coming months!

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